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  6. Sauerkraut vs. Yam

Sauerkraut vs. Yam — In-Depth Nutrition Comparison

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Differences between sauerkraut and yam

  • Sauerkraut has more iron and vitamin K, while yam has more potassium, manganese, vitamin B6, copper, and vitamin B1.
  • Sauerkraut's daily need coverage for sodium is 28% higher.
  • Yam contains 6 times less vitamin K than sauerkraut. Sauerkraut contains 13µg of vitamin K, while yam contains 2.3µg.
  • The amount of sodium in yam is lower.
  • Sauerkraut has a lower glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of yam is 51.

The food types used in this comparison are Sauerkraut, canned, solids, and liquids and Yam, cooked, boiled, drained, or baked, without salt.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more CalciumCalcium +114.3%
Contains more IronIron +182.7%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +294.1%
Contains more CopperCopper +58.3%
Contains more PhosphorusPhosphorus +145%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +145.7%
Contains more SeleniumSelenium +16.7%
~equal in Zinc ~0.2mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Yam
Yam
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin CVitamin C +21.5%
Contains more Vitamin KVitamin K +465.2%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +352.4%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +286%
Contains more Vitamin B5Vitamin B5 +234.4%
Contains more Vitamin B6Vitamin B6 +75.4%
Contains more CholineCholine +55.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Yam DV% diff.
Sodium 661mg 8mg 28%
Potassium 170mg 670mg 15%
Iron 1.47mg 0.52mg 12%
Manganese 0.151mg 0.371mg 10%
Vitamin K 13µg 2.3µg 9%
Vitamin B6 0.13mg 0.228mg 8%
Carbs 4.28g 27.48g 8%
Vitamin B1 0.021mg 0.095mg 6%
Copper 0.096mg 0.152mg 6%
Calories 19kcal 116kcal 5%
Phosphorus 20mg 49mg 4%
Fiber 2.9g 3.9g 4%
Vitamin B5 0.093mg 0.311mg 4%
Vitamin C 14.7mg 12.1mg 3%
Vitamin B3 0.143mg 0.552mg 3%
Calcium 30mg 14mg 2%
Folate 24µg 16µg 2%
Choline 10.4mg 16.2mg 1%
Magnesium 13mg 18mg 1%
Vitamin A 1µg 6µg 1%
Vitamin E 0.14mg 0.34mg 1%
Protein 0.91g 1.49g 1%
Fats 0.14g 0.14g 0%
Net carbs 1.38g 23.58g N/A
Sugar 1.78g 0.49g N/A
Zinc 0.19mg 0.2mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B2 0.022mg 0.028mg 0%
Saturated fat 0.034g 0.029g 0%
Monounsaturated fat 0.013g 0.005g 0%
Polyunsaturated fat 0.067g 0.06g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.025mg 0.052mg 0%
Isoleucine 0.021mg 0.05mg 0%
Leucine 0.029mg 0.094mg 0%
Lysine 0.031mg 0.058mg 0%
Methionine 0.009mg 0.02mg 0%
Phenylalanine 0.023mg 0.069mg 0%
Valine 0.03mg 0.06mg 0%
Histidine 0.016mg 0.033mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more WaterWater +31.9%
Contains more OtherOther +182.9%
Contains more ProteinProtein +63.7%
Contains more CarbsCarbs +542.1%
~equal in Fats ~0.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +11.7%
Contains less Sat. FatSaturated fat -14.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/170072/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.