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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 Magnesium +61.5%
Contains more Phosphorus +35%
Contains more Potassium +59.4%
Contains less Sodium -97.9%
Contains more Zinc +78.9%
Contains more Calcium +87.5%
Contains more Iron +444.4%
Equal in Copper - 0.096
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
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 Calcium +87.5%
Contains more Iron +444.4%
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 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%
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +584.2%
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%
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%
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%
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +584.2%

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

All nutrients comparison - raw data values

Nutrient Cassava Sauerkraut Opinion
Net carbs 36.26g 1.38g Cassava
Protein 1.36g 0.91g Cassava
Fats 0.28g 0.14g Cassava
Carbs 38.06g 4.28g Cassava
Calories 160kcal 19kcal Cassava
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 1.7g 1.78g Cassava
Fiber 1.8g 2.9g Sauerkraut
Calcium 16mg 30mg Sauerkraut
Iron 0.27mg 1.47mg Sauerkraut
Magnesium 21mg 13mg Cassava
Phosphorus 27mg 20mg Cassava
Potassium 271mg 170mg Cassava
Sodium 14mg 661mg Cassava
Zinc 0.34mg 0.19mg Cassava
Copper 0.1mg 0.096mg Cassava
Vitamin A 13IU 18IU Sauerkraut
Vitamin E 0.19mg 0.14mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 14.7mg Cassava
Vitamin B1 0.087mg 0.021mg Cassava
Vitamin B2 0.048mg 0.022mg Cassava
Vitamin B3 0.854mg 0.143mg Cassava
Vitamin B5 0.107mg 0.093mg Cassava
Vitamin B6 0.088mg 0.13mg Sauerkraut
Folate 27µg 24µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 13µg Sauerkraut
Tryptophan 0.019mg 0.008mg Cassava
Threonine 0.028mg 0.025mg Cassava
Isoleucine 0.027mg 0.021mg Cassava
Leucine 0.039mg 0.029mg Cassava
Lysine 0.044mg 0.031mg Cassava
Methionine 0.011mg 0.009mg Cassava
Phenylalanine 0.026mg 0.023mg Cassava
Valine 0.035mg 0.03mg Cassava
Histidine 0.02mg 0.016mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.034g Sauerkraut
Monounsaturated Fat 0.075g 0.013g Cassava
Polyunsaturated fat 0.048g 0.067g Sauerkraut

Which food is preferable for your diet?

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

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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

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.

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.