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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.

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
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
:
2
Sauerkraut
Sauerkraut
Contains more Magnesium +38.5%
Contains more Phosphorus +145%
Contains more Potassium +294.1%
Contains less Sodium -98.8%
Contains more Copper +58.3%
Contains more Manganese +145.7%
Contains more Selenium +16.7%
Contains more Calcium +114.3%
Contains more Iron +182.7%
Equal in Zinc - 0.19
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +38.5%
Contains more Phosphorus +145%
Contains more Potassium +294.1%
Contains less Sodium -98.8%
Contains more Copper +58.3%
Contains more Manganese +145.7%
Contains more Selenium +16.7%
Contains more Calcium +114.3%
Contains more Iron +182.7%
Equal in Zinc - 0.19

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
7
:
3
Sauerkraut
Sauerkraut
Contains more Vitamin A +577.8%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +286%
Contains more Vitamin B5 +234.4%
Contains more Vitamin B6 +75.4%
Contains more Vitamin C +21.5%
Contains more Folate +50%
Contains more Vitamin K +465.2%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
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%
Contains more Vitamin A +577.8%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +286%
Contains more Vitamin B5 +234.4%
Contains more Vitamin B6 +75.4%
Contains more Vitamin C +21.5%
Contains more Folate +50%
Contains more Vitamin K +465.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
2
Sauerkraut
Sauerkraut
Contains more Protein +63.7%
Contains more Carbs +542.1%
Contains more Water +31.9%
Contains more Other +182.9%
Equal in Fats - 0.14
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Sauerkraut
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 Protein +63.7%
Contains more Carbs +542.1%
Contains more Water +31.9%
Contains more Other +182.9%
Equal in Fats - 0.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Sauerkraut
Sauerkraut
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +11.7%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +11.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Sauerkraut Opinion
Net carbs 23.58g 1.38g Yam
Protein 1.49g 0.91g Yam
Fats 0.14g 0.14g
Carbs 27.48g 4.28g Yam
Calories 116kcal 19kcal Yam
Fructose 0.04g Sauerkraut
Sugar 0.49g 1.78g Yam
Fiber 3.9g 2.9g Yam
Calcium 14mg 30mg Sauerkraut
Iron 0.52mg 1.47mg Sauerkraut
Magnesium 18mg 13mg Yam
Phosphorus 49mg 20mg Yam
Potassium 670mg 170mg Yam
Sodium 8mg 661mg Yam
Zinc 0.2mg 0.19mg Yam
Copper 0.152mg 0.096mg Yam
Manganese 0.371mg 0.151mg Yam
Selenium 0.7µg 0.6µg Yam
Vitamin A 122IU 18IU Yam
Vitamin A RAE 6µg 1µg Yam
Vitamin E 0.34mg 0.14mg Yam
Vitamin C 12.1mg 14.7mg Sauerkraut
Vitamin B1 0.095mg 0.021mg Yam
Vitamin B2 0.028mg 0.022mg Yam
Vitamin B3 0.552mg 0.143mg Yam
Vitamin B5 0.311mg 0.093mg Yam
Vitamin B6 0.228mg 0.13mg Yam
Folate 16µg 24µg Sauerkraut
Vitamin K 2.3µg 13µg Sauerkraut
Tryptophan 0.012mg 0.008mg Yam
Threonine 0.052mg 0.025mg Yam
Isoleucine 0.05mg 0.021mg Yam
Leucine 0.094mg 0.029mg Yam
Lysine 0.058mg 0.031mg Yam
Methionine 0.02mg 0.009mg Yam
Phenylalanine 0.069mg 0.023mg Yam
Valine 0.06mg 0.03mg Yam
Histidine 0.033mg 0.016mg Yam
Saturated Fat 0.029g 0.034g Yam
Monounsaturated Fat 0.005g 0.013g Sauerkraut
Polyunsaturated fat 0.06g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Sauerkraut
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yam
13%
Sauerkraut
Minerals Daily Need Coverage Score
23%
Yam
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 653mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.005g)
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 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. 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.