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  6. Yam vs. Sauerkraut

Yam vs. Sauerkraut — In-Depth Nutrition Comparison

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Significant differences between yam and sauerkraut

  • Yam has more potassium, vitamin B6, manganese, copper, and vitamin B1; however, sauerkraut is richer in iron and vitamin K.
  • Sauerkraut covers your daily sodium needs 28% more than yam.
  • Sauerkraut has 5 times less vitamin B1 than yam. Yam has 0.112mg of vitamin B1, while sauerkraut has 0.021mg.
  • 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 Yam, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Yam vs Sauerkraut 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.
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%
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%
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%
Contains more CalciumCalcium +76.5%
Contains more IronIron +172.2%

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.
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%
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%
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%
Contains more Vitamin KVitamin K +465.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Yam Sauerkraut DV% diff.
Sodium 9mg 661mg 28%
Potassium 816mg 170mg 19%
Vitamin B6 0.293mg 0.13mg 13%
Iron 0.54mg 1.47mg 12%
Manganese 0.397mg 0.151mg 11%
Copper 0.178mg 0.096mg 9%
Vitamin K 2.3µg 13µg 9%
Vitamin B1 0.112mg 0.021mg 8%
Carbs 27.88g 4.28g 8%
Phosphorus 55mg 20mg 5%
Calories 118kcal 19kcal 5%
Fiber 4.1g 2.9g 5%
Vitamin B5 0.314mg 0.093mg 4%
Vitamin B3 0.552mg 0.143mg 3%
Vitamin C 17.1mg 14.7mg 3%
Magnesium 21mg 13mg 2%
Choline 16.5mg 10.4mg 1%
Calcium 17mg 30mg 1%
Vitamin A 7µg 1µg 1%
Vitamin E 0.35mg 0.14mg 1%
Protein 1.53g 0.91g 1%
Vitamin B2 0.032mg 0.022mg 1%
Fats 0.17g 0.14g 0%
Net carbs 23.78g 1.38g N/A
Sugar 0.5g 1.78g N/A
Zinc 0.24mg 0.19mg 0%
Selenium 0.7µg 0.6µg 0%
Folate 23µg 24µg 0%
Saturated fat 0.037g 0.034g 0%
Monounsaturated fat 0.006g 0.013g 0%
Polyunsaturated fat 0.076g 0.067g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.054mg 0.025mg 0%
Isoleucine 0.052mg 0.021mg 0%
Leucine 0.096mg 0.029mg 0%
Lysine 0.059mg 0.031mg 0%
Methionine 0.021mg 0.009mg 0%
Phenylalanine 0.071mg 0.023mg 0%
Valine 0.062mg 0.03mg 0%
Histidine 0.034mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +68.1%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +551.4%
Contains more WaterWater +32.9%
Contains more OtherOther +162.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Poly. FatPolyunsaturated fat +13.4%
Contains more Mono. FatMonounsaturated fat +116.7%
~equal in Saturated fat ~0.034g

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.