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  6. Sauerkraut vs. Yam

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.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of sauerkraut is 32.

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

Infographic

Sauerkraut vs Yam infographic
Infographic link

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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +76.5%
Contains more IronIron +172.2%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +380%
Contains more CopperCopper +85.4%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +162.9%
Contains more SeleniumSelenium +16.7%

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
9
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin KVitamin K +465.2%
Contains more Vitamin CVitamin C +16.3%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +286%
Contains more Vitamin B5Vitamin B5 +237.6%
Contains more Vitamin B6Vitamin B6 +125.4%
Contains more CholineCholine +58.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Yam DV% diff.
Sodium 661mg 9mg 28%
Potassium 170mg 816mg 19%
Vitamin B6 0.13mg 0.293mg 13%
Iron 1.47mg 0.54mg 12%
Manganese 0.151mg 0.397mg 11%
Copper 0.096mg 0.178mg 9%
Vitamin K 13µg 2.3µg 9%
Vitamin B1 0.021mg 0.112mg 8%
Carbs 4.28g 27.88g 8%
Phosphorus 20mg 55mg 5%
Calories 19kcal 118kcal 5%
Fiber 2.9g 4.1g 5%
Vitamin B5 0.093mg 0.314mg 4%
Vitamin B3 0.143mg 0.552mg 3%
Vitamin C 14.7mg 17.1mg 3%
Magnesium 13mg 21mg 2%
Choline 10.4mg 16.5mg 1%
Calcium 30mg 17mg 1%
Vitamin A 1µg 7µg 1%
Vitamin E 0.14mg 0.35mg 1%
Protein 0.91g 1.53g 1%
Vitamin B2 0.022mg 0.032mg 1%
Fats 0.14g 0.17g 0%
Net carbs 1.38g 23.78g N/A
Sugar 1.78g 0.5g N/A
Zinc 0.19mg 0.24mg 0%
Selenium 0.6µg 0.7µg 0%
Folate 24µg 23µg 0%
Saturated fat 0.034g 0.037g 0%
Monounsaturated fat 0.013g 0.006g 0%
Polyunsaturated fat 0.067g 0.076g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.025mg 0.054mg 0%
Isoleucine 0.021mg 0.052mg 0%
Leucine 0.029mg 0.096mg 0%
Lysine 0.031mg 0.059mg 0%
Methionine 0.009mg 0.021mg 0%
Phenylalanine 0.023mg 0.071mg 0%
Valine 0.03mg 0.062mg 0%
Histidine 0.016mg 0.034mg 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
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +32.9%
Contains more OtherOther +162.2%
Contains more ProteinProtein +68.1%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +551.4%

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +116.7%
Contains more Poly. FatPolyunsaturated fat +13.4%
~equal in Saturated fat ~0.037g

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/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.