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Sauerkraut vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Cassava

  • Sauerkraut has more Iron, and Vitamin K, however, Cassava is higher in Manganese, Vitamin C, and Vitamin B1.
  • Sauerkraut covers your daily need of Sodium 28% more than Cassava.
  • Sauerkraut has 7 times more Vitamin K than Cassava. While Sauerkraut has 13µg of Vitamin K, Cassava has only 1.9µg.
  • Cassava has less Sodium.

These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Cassava, raw.

Infographic

Sauerkraut vs Cassava 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.
Contains more Calcium +87.5%
Contains more Iron +444.4%
Contains more Magnesium +61.5%
Contains more Phosphorus +35%
Contains more Potassium +59.4%
Contains less Sodium -97.9%
Contains more Zinc +78.9%
Contains more Manganese +154.3%
Contains more Selenium +16.7%
Equal in Copper - 0.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +87.5%
Contains more Iron +444.4%
Contains more Magnesium +61.5%
Contains more Phosphorus +35%
Contains more Potassium +59.4%
Contains less Sodium -97.9%
Contains more Zinc +78.9%
Contains more Manganese +154.3%
Contains more Selenium +16.7%
Equal in Copper - 0.1

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.
:
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +584.2%
Contains more Vitamin E +35.7%
Contains more Vitamin C +40.1%
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 Folate +12.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +584.2%
Contains more Vitamin E +35.7%
Contains more Vitamin C +40.1%
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 Folate +12.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +55%
Contains more Other +246.8%
Contains more Protein +49.5%
Contains more Fats +100%
Contains more Carbs +789.3%
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Water +55%
Contains more Other +246.8%
Contains more Protein +49.5%
Contains more Fats +100%
Contains more Carbs +789.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54.1%
Contains more Polyunsaturated fat +39.6%
Contains more Monounsaturated Fat +476.9%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -54.1%
Contains more Polyunsaturated fat +39.6%
Contains more Monounsaturated Fat +476.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Cassava Opinion
Net carbs 1.38g 36.26g Cassava
Protein 0.91g 1.36g Cassava
Fats 0.14g 0.28g Cassava
Carbs 4.28g 38.06g Cassava
Calories 19kcal 160kcal Cassava
Fructose 0.04g Sauerkraut
Sugar 1.78g 1.7g Cassava
Fiber 2.9g 1.8g Sauerkraut
Calcium 30mg 16mg Sauerkraut
Iron 1.47mg 0.27mg Sauerkraut
Magnesium 13mg 21mg Cassava
Phosphorus 20mg 27mg Cassava
Potassium 170mg 271mg Cassava
Sodium 661mg 14mg Cassava
Zinc 0.19mg 0.34mg Cassava
Copper 0.096mg 0.1mg Cassava
Manganese 0.151mg 0.384mg Cassava
Selenium 0.6µg 0.7µg Cassava
Vitamin A 18IU 13IU Sauerkraut
Vitamin A RAE 1µg 1µg
Vitamin E 0.14mg 0.19mg Cassava
Vitamin C 14.7mg 20.6mg Cassava
Vitamin B1 0.021mg 0.087mg Cassava
Vitamin B2 0.022mg 0.048mg Cassava
Vitamin B3 0.143mg 0.854mg Cassava
Vitamin B5 0.093mg 0.107mg Cassava
Vitamin B6 0.13mg 0.088mg Sauerkraut
Folate 24µg 27µg Cassava
Vitamin K 13µg 1.9µg Sauerkraut
Tryptophan 0.008mg 0.019mg Cassava
Threonine 0.025mg 0.028mg Cassava
Isoleucine 0.021mg 0.027mg Cassava
Leucine 0.029mg 0.039mg Cassava
Lysine 0.031mg 0.044mg Cassava
Methionine 0.009mg 0.011mg Cassava
Phenylalanine 0.023mg 0.026mg Cassava
Valine 0.03mg 0.035mg Cassava
Histidine 0.016mg 0.02mg Cassava
Saturated Fat 0.034g 0.074g Sauerkraut
Monounsaturated Fat 0.013g 0.075g Cassava
Polyunsaturated fat 0.067g 0.048g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Cassava
Low Fats diet ok
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
13%
Sauerkraut
14%
Cassava
Minerals Daily Need Coverage Score
24%
Sauerkraut
16%
Cassava

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 - 62)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (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 is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.