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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.

Specific food types used in this comparison are Yam, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
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 Calcium +76.5%
Contains more Iron +172.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
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 Calcium +76.5%
Contains more Iron +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
8
:
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%
Contains more Vitamin K +465.2%
Equal in Folate - 24
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%
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%
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%
Contains more Vitamin K +465.2%
Equal in Folate - 24

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.
Yam Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Sauerkraut Opinion
Net carbs 23.78g 1.38g Yam
Protein 1.53g 0.91g Yam
Fats 0.17g 0.14g Yam
Carbs 27.88g 4.28g Yam
Calories 118kcal 19kcal Yam
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 0.5g 1.78g Yam
Fiber 4.1g 2.9g Yam
Calcium 17mg 30mg Sauerkraut
Iron 0.54mg 1.47mg Sauerkraut
Magnesium 21mg 13mg Yam
Phosphorus 55mg 20mg Yam
Potassium 816mg 170mg Yam
Sodium 9mg 661mg Yam
Zinc 0.24mg 0.19mg Yam
Copper 0.178mg 0.096mg Yam
Vitamin A 138IU 18IU Yam
Vitamin E 0.35mg 0.14mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 14.7mg Yam
Vitamin B1 0.112mg 0.021mg Yam
Vitamin B2 0.032mg 0.022mg Yam
Vitamin B3 0.552mg 0.143mg Yam
Vitamin B5 0.314mg 0.093mg Yam
Vitamin B6 0.293mg 0.13mg Yam
Folate 23µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 13µg Sauerkraut
Tryptophan 0.012mg 0.008mg Yam
Threonine 0.054mg 0.025mg Yam
Isoleucine 0.052mg 0.021mg Yam
Leucine 0.096mg 0.029mg Yam
Lysine 0.059mg 0.031mg Yam
Methionine 0.021mg 0.009mg Yam
Phenylalanine 0.071mg 0.023mg Yam
Valine 0.062mg 0.03mg Yam
Histidine 0.034mg 0.016mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.034g Sauerkraut
Monounsaturated Fat 0.006g 0.013g Sauerkraut
Polyunsaturated fat 0.076g 0.067g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
13
Sauerkraut
Mineral Summary Score
25
Yam
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
5%
Sauerkraut
Carbohydrates
28%
Yam
4%
Sauerkraut
Fats
1%
Yam
1%
Sauerkraut

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 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)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.