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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.

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.
Sauerkraut
Sauerkraut
2
:
8
Yam
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%
Contains more Manganese +162.9%
Contains more Selenium +16.7%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
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%
Contains more Manganese +162.9%
Contains more Selenium +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.
Sauerkraut
Sauerkraut
2
:
8
Yam
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
Sauerkraut
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%
Yam
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Yam
Yam
Contains more Water +32.9%
Contains more Other +162.2%
Contains more Protein +68.1%
Contains more Fats +21.4%
Contains more Carbs +551.4%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Water +32.9%
Contains more Other +162.2%
Contains more Protein +68.1%
Contains more Fats +21.4%
Contains more Carbs +551.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +116.7%
Contains more Polyunsaturated fat +13.4%
Equal in Saturated Fat - 0.037
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +116.7%
Contains more Polyunsaturated fat +13.4%
Equal in Saturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol 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
Fructose 0.04g 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
Manganese 0.151mg 0.397mg Yam
Selenium 0.6µg 0.7µg Yam
Vitamin A 18IU 138IU Yam
Vitamin A RAE 1µg 7µg Yam
Vitamin E 0.14mg 0.35mg Yam
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 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
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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Sauerkraut
19%
Yam
Minerals Daily Need Coverage Score
24%
Sauerkraut
26%
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 minerals?
Yam
Yam is relatively richer in minerals
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)

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.