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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 of 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.

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

Infographic

Cassava vs Sauerkraut infographic
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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" 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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
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 Folate +12.5%
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +584.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
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 Folate +12.5%
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +584.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
13
Sauerkraut
Mineral Summary Score
14
Cassava
28
Sauerkraut

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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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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 - 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 vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

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
Net carbs 36.2599983215332 1.3799999952316284 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
Sugar 1.7 1.78 Cassava
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
Folate 27 24 Cassava
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
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.