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  6. Cassava vs. Sauerkraut

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.

Infographic

Cassava vs Sauerkraut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
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%
~equal in Copper ~0.096mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
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 B6Vitamin B6 +47.7%
Contains more Vitamin KVitamin K +584.2%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Sauerkraut DV% diff.
Sodium 14mg 661mg 28%
Iron 0.27mg 1.47mg 15%
Carbs 38.06g 4.28g 11%
Manganese 0.384mg 0.151mg 10%
Vitamin K 1.9µg 13µg 9%
Calories 160kcal 19kcal 7%
Vitamin C 20.6mg 14.7mg 7%
Vitamin B1 0.087mg 0.021mg 6%
Vitamin B3 0.854mg 0.143mg 4%
Fiber 1.8g 2.9g 4%
Potassium 271mg 170mg 3%
Vitamin B6 0.088mg 0.13mg 3%
Magnesium 21mg 13mg 2%
Choline 23.7mg 10.4mg 2%
Vitamin B2 0.048mg 0.022mg 2%
Folate 27µg 24µg 1%
Calcium 16mg 30mg 1%
Phosphorus 27mg 20mg 1%
Zinc 0.34mg 0.19mg 1%
Protein 1.36g 0.91g 1%
Fats 0.28g 0.14g 0%
Net carbs 36.26g 1.38g N/A
Sugar 1.7g 1.78g N/A
Copper 0.1mg 0.096mg 0%
Vitamin E 0.19mg 0.14mg 0%
Vitamin A 1µg 1µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B5 0.107mg 0.093mg 0%
Saturated fat 0.074g 0.034g 0%
Monounsaturated fat 0.075g 0.013g 0%
Polyunsaturated fat 0.048g 0.067g 0%
Tryptophan 0.019mg 0.008mg 0%
Threonine 0.028mg 0.025mg 0%
Isoleucine 0.027mg 0.021mg 0%
Leucine 0.039mg 0.029mg 0%
Lysine 0.044mg 0.031mg 0%
Methionine 0.011mg 0.009mg 0%
Phenylalanine 0.026mg 0.023mg 0%
Valine 0.035mg 0.03mg 0%
Histidine 0.02mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
4% 93% 2%
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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
30% 11% 59%
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%

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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. 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.