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  6. Yam vs. Sauerkraut

Yam vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between yam and sauerkraut

  • Yam has more potassium, manganese, vitamin B6, copper, and vitamin B1, while sauerkraut has more iron and vitamin K.
  • Sauerkraut's daily need coverage for sodium is 28% higher.
  • Sauerkraut contains 5 times less vitamin B1 than yam. Yam contains 0.095mg of vitamin B1, while sauerkraut contains 0.021mg.
  • 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 Yam, cooked, boiled, drained, or baked, without salt and Sauerkraut, canned, solids, and liquids.

Infographic

Yam vs Sauerkraut 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.
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%
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 +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%
Contains more CalciumCalcium +114.3%
Contains more IronIron +182.7%
~equal in Zinc ~0.19mg

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
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%
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 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%
Contains more Vitamin CVitamin C +21.5%
Contains more Vitamin KVitamin K +465.2%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +63.7%
Contains more CarbsCarbs +542.1%
Contains more WaterWater +31.9%
Contains more OtherOther +182.9%
~equal in Fats ~0.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 less Sat. FatSaturated fat -14.7%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +11.7%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.