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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 Iron +172.2%
Contains more Calcium +76.5%
Contains more Potassium +380%
Contains more Magnesium +61.5%
Contains more Copper +85.4%
Contains more Zinc +26.3%
Contains more Phosphorus +175%
Contains less Sodium -98.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +172.2%
Contains more Calcium +76.5%
Contains more Potassium +380%
Contains more Magnesium +61.5%
Contains more Copper +85.4%
Contains more Zinc +26.3%
Contains more Phosphorus +175%
Contains less Sodium -98.6%

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 C +16.3%
Contains more Vitamin A +666.7%
Contains more Vitamin E +150%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin K +465.2%
Contains more Vitamin C +16.3%
Contains more Vitamin A +666.7%
Contains more Vitamin E +150%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Yam Opinion
Calories 19 118 Yam
Protein 0.91 1.53 Yam
Fats 0.14 0.17 Yam
Vitamin C 14.7 17.1 Yam
Net carbs 1.3799999952316284 23.780000686645508 Yam
Carbs 4.28 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.54 Sauerkraut
Calcium 30 17 Sauerkraut
Potassium 170 816 Yam
Magnesium 13 21 Yam
Sugar 1.78 0.5 Yam
Fiber 2.9 4.1 Yam
Copper 0.096 0.178 Yam
Zinc 0.19 0.24 Yam
Starch
Phosphorus 20 55 Yam
Sodium 661 9 Yam
Vitamin A 18 138 Yam
Vitamin E 0.14 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.021 0.112 Yam
Vitamin B2 0.022 0.032 Yam
Vitamin B3 0.143 0.552 Yam
Vitamin B5 0.093 0.314 Yam
Vitamin B6 0.13 0.293 Yam
Vitamin B12 0 0
Vitamin K 13 2.3 Sauerkraut
Folate 24 23 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.037 Sauerkraut
Monounsaturated Fat 0.013 0.006 Sauerkraut
Polyunsaturated fat 0.067 0.076 Yam
Tryptophan 0.008 0.012 Yam
Threonine 0.025 0.054 Yam
Isoleucine 0.021 0.052 Yam
Leucine 0.029 0.096 Yam
Lysine 0.031 0.059 Yam
Methionine 0.009 0.021 Yam
Phenylalanine 0.023 0.071 Yam
Valine 0.03 0.062 Yam
Histidine 0.016 0.034 Yam
Fructose 0.04 Sauerkraut

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.