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Sauerkraut vs Yam - In-Depth Nutrition Comparison

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Significant differences between Sauerkraut and Yam

  • Sauerkraut has more Iron, and Vitamin K, however Yam is richer in Potassium, Vitamin B6, Manganese, Copper, and Vitamin B1.
  • Sauerkraut covers your daily Sodium needs 28% more than Yam.
  • Yam has 6 times less Vitamin K than Sauerkraut. Sauerkraut has 13µg of Vitamin K, while Yam has 2.3µg.
  • Yam contains less Sodium.

Specific food types used in this comparison are Sauerkraut, canned, solids and liquids and Yam, raw.

Infographic

Sauerkraut vs Yam infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Yam
Contains more Calcium +76.5%
Contains more Iron +172.2%
Contains more Magnesium +61.5%
Contains more Phosphorus +175%
Contains more Potassium +380%
Contains less Sodium -98.6%
Contains more Zinc +26.3%
Contains more Copper +85.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +76.5%
Contains more Iron +172.2%
Contains more Magnesium +61.5%
Contains more Phosphorus +175%
Contains more Potassium +380%
Contains less Sodium -98.6%
Contains more Zinc +26.3%
Contains more Copper +85.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Yam
Contains more Vitamin K +465.2%
Contains more Vitamin A +666.7%
Contains more Vitamin E +150%
Contains more Vitamin C +16.3%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +286%
Contains more Vitamin B5 +237.6%
Contains more Vitamin B6 +125.4%
Equal in Folate - 23
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin K +465.2%
Contains more Vitamin A +666.7%
Contains more Vitamin E +150%
Contains more Vitamin C +16.3%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +286%
Contains more Vitamin B5 +237.6%
Contains more Vitamin B6 +125.4%
Equal in Folate - 23

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Yam Opinion
Net carbs 1.38g 23.78g Yam
Protein 0.91g 1.53g Yam
Fats 0.14g 0.17g Yam
Carbs 4.28g 27.88g Yam
Calories 19kcal 118kcal Yam
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 0.5g Yam
Fiber 2.9g 4.1g Yam
Calcium 30mg 17mg Sauerkraut
Iron 1.47mg 0.54mg Sauerkraut
Magnesium 13mg 21mg Yam
Phosphorus 20mg 55mg Yam
Potassium 170mg 816mg Yam
Sodium 661mg 9mg Yam
Zinc 0.19mg 0.24mg Yam
Copper 0.096mg 0.178mg Yam
Vitamin A 18IU 138IU Yam
Vitamin E 0.14mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 17.1mg Yam
Vitamin B1 0.021mg 0.112mg Yam
Vitamin B2 0.022mg 0.032mg Yam
Vitamin B3 0.143mg 0.552mg Yam
Vitamin B5 0.093mg 0.314mg Yam
Vitamin B6 0.13mg 0.293mg Yam
Folate 24µg 23µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg 2.3µg Sauerkraut
Tryptophan 0.008mg 0.012mg Yam
Threonine 0.025mg 0.054mg Yam
Isoleucine 0.021mg 0.052mg Yam
Leucine 0.029mg 0.096mg Yam
Lysine 0.031mg 0.059mg Yam
Methionine 0.009mg 0.021mg Yam
Phenylalanine 0.023mg 0.071mg Yam
Valine 0.03mg 0.062mg Yam
Histidine 0.016mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.037g Sauerkraut
Monounsaturated Fat 0.013g 0.006g Sauerkraut
Polyunsaturated fat 0.067g 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
19
Yam
Mineral Summary Score
28
Sauerkraut
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
9%
Yam
Carbohydrates
4%
Sauerkraut
28%
Yam
Fats
1%
Sauerkraut
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 652mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.