Cassava vs. Sauerkraut — In-Depth Nutrition Comparison
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Summary of differences between cassava and sauerkraut
- Cassava has more manganese, vitamin C, and vitamin B1; however, sauerkraut is higher in iron and vitamin K.
- Sauerkraut covers your daily need for sodium 28% more than cassava.
- Cassava has 6 times more Vitamin B3 than sauerkraut. While cassava has 0.854mg of Vitamin B3, sauerkraut has only 0.143mg.
- Cassava has less sodium.
- The glycemic index of cassava is higher.
These are the specific foods used in this comparison Cassava, raw and Sauerkraut, canned, solids and liquids.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more PotassiumPotassium | +59.4% |
| Contains more ZincZinc | +78.9% |
| Contains more PhosphorusPhosphorus | +35% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +154.3% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +87.5% |
| Contains more IronIron | +444.4% |
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 CVitamin C | +40.1% |
| Contains more Vitamin EVitamin E | +35.7% |
| Contains more Vitamin B1Vitamin B1 | +314.3% |
| Contains more Vitamin B2Vitamin B2 | +118.2% |
| Contains more Vitamin B3Vitamin B3 | +497.2% |
| Contains more Vitamin B5Vitamin B5 | +15.1% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +127.9% |
| Contains more Vitamin AVitamin A | +38.5% |
| Contains more Vitamin B6Vitamin B6 | +47.7% |
| Contains more Vitamin KVitamin K | +584.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +49.5% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +789.3% |
| Contains more WaterWater | +55% |
| Contains more OtherOther | +246.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.074 g
Monounsaturated Fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.048 g
Saturated Fat:
Sat. Fat
0.034 g
Monounsaturated Fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated Fat | +476.9% |
| Contains less Sat. FatSaturated Fat | -54.1% |
| Contains more Poly. FatPolyunsaturated fat | +39.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 160kcal | 19kcal |
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| Protein | 1.36g | 0.91g |
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| Fats | 0.28g | 0.14g |
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| Vitamin C | 20.6mg | 14.7mg |
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| Net carbs | 36.26g | 1.38g |
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| Carbs | 38.06g | 4.28g |
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| Magnesium | 21mg | 13mg |
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| Calcium | 16mg | 30mg |
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| Potassium | 271mg | 170mg |
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| Iron | 0.27mg | 1.47mg |
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| Sugar | 1.7g | 1.78g |
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| Fiber | 1.8g | 2.9g |
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| Copper | 0.1mg | 0.096mg |
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| Zinc | 0.34mg | 0.19mg |
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| Phosphorus | 27mg | 20mg |
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| Sodium | 14mg | 661mg |
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| Vitamin A | 13IU | 18IU |
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| Vitamin A | 1µg | 1µg | |
| Vitamin E | 0.19mg | 0.14mg |
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| Manganese | 0.384mg | 0.151mg |
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| Selenium | 0.7µg | 0.6µg |
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| Vitamin B1 | 0.087mg | 0.021mg |
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| Vitamin B2 | 0.048mg | 0.022mg |
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| Vitamin B3 | 0.854mg | 0.143mg |
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| Vitamin B5 | 0.107mg | 0.093mg |
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| Vitamin B6 | 0.088mg | 0.13mg |
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| Vitamin K | 1.9µg | 13µg |
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| Folate | 27µg | 24µg |
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| Choline | 23.7mg | 10.4mg |
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| Saturated Fat | 0.074g | 0.034g |
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| Monounsaturated Fat | 0.075g | 0.013g |
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| Polyunsaturated fat | 0.048g | 0.067g |
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| Tryptophan | 0.019mg | 0.008mg |
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| Threonine | 0.028mg | 0.025mg |
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| Isoleucine | 0.027mg | 0.021mg |
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| Leucine | 0.039mg | 0.029mg |
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| Lysine | 0.044mg | 0.031mg |
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| Methionine | 0.011mg | 0.009mg |
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| Phenylalanine | 0.026mg | 0.023mg |
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| Valine | 0.035mg | 0.03mg |
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| Histidine | 0.02mg | 0.016mg |
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| Fructose | 0.04g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
12%
Minerals Daily Need Coverage Score
16%
24%
Comparison summary
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 62)
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 647mg)
Which food is cheaper?
Cassava is cheaper (difference - $0.8)
Which food is richer in minerals?
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)