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
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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
Contains
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Calcium
+76.5%
Contains
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Iron
+172.2%
Contains
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Magnesium
+61.5%
Contains
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Phosphorus
+175%
Contains
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Potassium
+380%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+26.3%
Contains
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Copper
+85.4%
Contains
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Calcium
+76.5%
Contains
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Iron
+172.2%
Contains
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Magnesium
+61.5%
Contains
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Phosphorus
+175%
Contains
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Potassium
+380%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+26.3%
Contains
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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
:
Contains
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Vitamin K
+465.2%
Contains
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Vitamin A
+666.7%
Contains
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Vitamin E
+150%
Contains
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Vitamin C
+16.3%
Contains
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Vitamin B1
+433.3%
Contains
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Vitamin B2
+45.5%
Contains
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Vitamin B3
+286%
Contains
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Vitamin B5
+237.6%
Contains
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Vitamin B6
+125.4%
Equal in Folate - 23
Contains
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Vitamin K
+465.2%
Contains
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Vitamin A
+666.7%
Contains
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Vitamin E
+150%
Contains
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Vitamin C
+16.3%
Contains
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Vitamin B1
+433.3%
Contains
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Vitamin B2
+45.5%
Contains
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Vitamin B3
+286%
Contains
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Vitamin B5
+237.6%
Contains
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Vitamin B6
+125.4%
Equal in Folate - 23
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+32.9%
Contains
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Other
+162.2%
Contains
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Protein
+68.1%
Contains
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Fats
+21.4%
Contains
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Carbs
+551.4%
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Contains
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Water
+32.9%
Contains
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Other
+162.2%
Contains
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Protein
+68.1%
Contains
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Fats
+21.4%
Contains
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Carbs
+551.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+116.7%
Contains
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Polyunsaturated fat
+13.4%
Equal in Saturated Fat - 0.037
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.076 g
Contains
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Monounsaturated Fat
+116.7%
Contains
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Polyunsaturated fat
+13.4%
Equal in Saturated Fat - 0.037
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.38g | 23.78g |
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| Protein | 0.91g | 1.53g |
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| Fats | 0.14g | 0.17g |
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| Carbs | 4.28g | 27.88g |
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| Calories | 19kcal | 118kcal |
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| Fructose | 0.04g |
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| Sugar | 1.78g | 0.5g |
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| Fiber | 2.9g | 4.1g |
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| Calcium | 30mg | 17mg |
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| Iron | 1.47mg | 0.54mg |
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| Magnesium | 13mg | 21mg |
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| Phosphorus | 20mg | 55mg |
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| Potassium | 170mg | 816mg |
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| Sodium | 661mg | 9mg |
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| Zinc | 0.19mg | 0.24mg |
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| Copper | 0.096mg | 0.178mg |
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| Vitamin A | 18IU | 138IU |
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| Vitamin A RAE | 1µg | 7µg |
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| Vitamin E | 0.14mg | 0.35mg |
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| Vitamin C | 14.7mg | 17.1mg |
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| Vitamin B1 | 0.021mg | 0.112mg |
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| Vitamin B2 | 0.022mg | 0.032mg |
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| Vitamin B3 | 0.143mg | 0.552mg |
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| Vitamin B5 | 0.093mg | 0.314mg |
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| Vitamin B6 | 0.13mg | 0.293mg |
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| Folate | 24µg | 23µg |
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| Vitamin K | 13µg | 2.3µg |
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| Tryptophan | 0.008mg | 0.012mg |
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| Threonine | 0.025mg | 0.054mg |
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| Isoleucine | 0.021mg | 0.052mg |
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| Leucine | 0.029mg | 0.096mg |
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| Lysine | 0.031mg | 0.059mg |
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| Methionine | 0.009mg | 0.021mg |
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| Phenylalanine | 0.023mg | 0.071mg |
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| Valine | 0.03mg | 0.062mg |
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| Histidine | 0.016mg | 0.034mg |
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| Saturated Fat | 0.034g | 0.037g |
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| Monounsaturated Fat | 0.013g | 0.006g |
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| Polyunsaturated fat | 0.067g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
13%
19%
Minerals Daily Need Coverage Score
28%
25%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 652mg)
Which food is cheaper?
Yam is cheaper (difference - $0.8)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
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.