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Cassava vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 27)
Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 0.08g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 647mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Sauerkraut
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Cassava
13
Sauerkraut
Mineral Summary Score
10
Cassava
21
Sauerkraut

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
:
Contains more Potassium +59.4%
Contains more Magnesium +61.5%
Contains more Zinc +78.9%
Contains more Phosphorus +35%
Contains less Sodium -97.9%
Contains more Iron +444.4%
Contains more Calcium +87.5%
Equal in Copper - 0.096
Contains more Potassium +59.4%
Contains more Magnesium +61.5%
Contains more Zinc +78.9%
Contains more Phosphorus +35%
Contains less Sodium -97.9%
Contains more Iron +444.4%
Contains more Calcium +87.5%
Equal in Copper - 0.096

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
:
Contains more Vitamin C +40.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +314.3%
Contains more Vitamin B2 +118.2%
Contains more Vitamin B3 +497.2%
Contains more Vitamin B5 +15.1%
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +584.2%
Contains more Vitamin C +40.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +314.3%
Contains more Vitamin B2 +118.2%
Contains more Vitamin B3 +497.2%
Contains more Vitamin B5 +15.1%
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +584.2%

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 the food
Protein
8%
Cassava
5%
Sauerkraut
Carbohydrates
38%
Cassava
4%
Sauerkraut
Fats
1%
Cassava
1%
Sauerkraut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cassava Sauerkraut Opinion
Calories 160 19 Cassava
Protein 1.36 0.91 Cassava
Fats 0.28 0.14 Cassava
Vitamin C 20.6 14.7 Cassava
Carbs 38.06 4.28 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 1.47 Sauerkraut
Calcium 16 30 Sauerkraut
Potassium 271 170 Cassava
Magnesium 21 13 Cassava
Sugars 1.7 1.78 Sauerkraut
Fiber 1.8 2.9 Sauerkraut
Copper 0.1 0.096 Cassava
Zinc 0.34 0.19 Cassava
Starch
Phosphorus 27 20 Cassava
Sodium 14 661 Cassava
Vitamin A 13 18 Sauerkraut
Vitamin E 0.19 0.14 Cassava
Vitamin D 0 0
Vitamin B1 0.087 0.021 Cassava
Vitamin B2 0.048 0.022 Cassava
Vitamin B3 0.854 0.143 Cassava
Vitamin B5 0.107 0.093 Cassava
Vitamin B6 0.088 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 1.9 13 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.074 0.034 Sauerkraut
Monounsaturated Fat 0.075 0.013 Cassava
Polyunsaturated fat 0.048 0.067 Sauerkraut
Tryptophan 0.019 0.008 Cassava
Threonine 0.028 0.025 Cassava
Isoleucine 0.027 0.021 Cassava
Leucine 0.039 0.029 Cassava
Lysine 0.044 0.031 Cassava
Methionine 0.011 0.009 Cassava
Phenylalanine 0.026 0.023 Cassava
Valine 0.035 0.03 Cassava
Histidine 0.02 0.016 Cassava
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.