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Sauerkraut vs Potato - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 28)
Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 0.96g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 655mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Potato
Potato 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.
Sauerkraut Potato
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat 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
Sauerkraut Potato
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
13
Sauerkraut
16
Potato
Mineral Summary Score
21
Sauerkraut
14
Potato

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
:
6
Potato
Contains more Iron +81.5%
Contains more Calcium +150%
Contains more Potassium +150%
Contains more Magnesium +76.9%
Contains more Copper +14.6%
Contains more Zinc +57.9%
Contains more Phosphorus +185%
Contains less Sodium -99.1%
Contains more Iron +81.5%
Contains more Calcium +150%
Contains more Potassium +150%
Contains more Magnesium +76.9%
Contains more Copper +14.6%
Contains more Zinc +57.9%
Contains more Phosphorus +185%
Contains less Sodium -99.1%

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
:
6
Potato
Contains more Vitamin A +800%
Contains more Vitamin E +1300%
Contains more Vitamin K +550%
Contains more Vitamin C +34%
Contains more Vitamin B1 +285.7%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +642%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +129.2%
Contains more Vitamin A +800%
Contains more Vitamin E +1300%
Contains more Vitamin K +550%
Contains more Vitamin C +34%
Contains more Vitamin B1 +285.7%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +642%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +129.2%

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
5%
Sauerkraut
12%
Potato
Carbohydrates
4%
Sauerkraut
17%
Potato
Fats
1%
Sauerkraut
0%
Potato

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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 Sauerkraut Potato Opinion
Calories 19 77 Potato
Protein 0.91 2.05 Potato
Fats 0.14 0.09 Sauerkraut
Vitamin C 14.7 19.7 Potato
Carbs 4.28 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.81 Sauerkraut
Calcium 30 12 Sauerkraut
Potassium 170 425 Potato
Magnesium 13 23 Potato
Sugars 1.78 0.82 Sauerkraut
Fiber 2.9 2.1 Sauerkraut
Copper 0.096 0.11 Potato
Zinc 0.19 0.3 Potato
Starch 15.29 Potato
Phosphorus 20 57 Potato
Sodium 661 6 Potato
Vitamin A 18 2 Sauerkraut
Vitamin E 0.14 0.01 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.021 0.081 Potato
Vitamin B2 0.022 0.032 Potato
Vitamin B3 0.143 1.061 Potato
Vitamin B5 0.093 0.295 Potato
Vitamin B6 0.13 0.298 Potato
Vitamin B12 0 0
Vitamin K 13 2 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.034 0.025 Potato
Monounsaturated Fat 0.013 0.002 Sauerkraut
Polyunsaturated fat 0.067 0.042 Sauerkraut
Tryptophan 0.008 0.021 Potato
Threonine 0.025 0.067 Potato
Isoleucine 0.021 0.066 Potato
Leucine 0.029 0.098 Potato
Lysine 0.031 0.107 Potato
Methionine 0.009 0.032 Potato
Phenylalanine 0.023 0.081 Potato
Valine 0.03 0.103 Potato
Histidine 0.016 0.035 Potato
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.