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
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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
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Magnesium
+61.5%
Contains
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Phosphorus
+35%
Contains
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Potassium
+59.4%
Contains
less
Sodium
-97.9%
Contains
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Zinc
+78.9%
Contains
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Calcium
+87.5%
Contains
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Iron
+444.4%
Equal in Copper - 0.096
Contains
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Magnesium
+61.5%
Contains
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Phosphorus
+35%
Contains
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Potassium
+59.4%
Contains
less
Sodium
-97.9%
Contains
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Zinc
+78.9%
Contains
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Calcium
+87.5%
Contains
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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
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Contains
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Vitamin E
+35.7%
Contains
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Vitamin C
+40.1%
Contains
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Vitamin B1
+314.3%
Contains
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Vitamin B2
+118.2%
Contains
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Vitamin B3
+497.2%
Contains
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Vitamin B5
+15.1%
Contains
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Folate
+12.5%
Contains
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Vitamin A
+38.5%
Contains
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Vitamin B6
+47.7%
Contains
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Vitamin K
+584.2%
Contains
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Vitamin E
+35.7%
Contains
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Vitamin C
+40.1%
Contains
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Vitamin B1
+314.3%
Contains
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Vitamin B2
+118.2%
Contains
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Vitamin B3
+497.2%
Contains
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Vitamin B5
+15.1%
Contains
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Folate
+12.5%
Contains
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Vitamin A
+38.5%
Contains
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Vitamin B6
+47.7%
Contains
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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.
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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 vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 36.26g | 1.38g |
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| Protein | 1.36g | 0.91g |
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| Fats | 0.28g | 0.14g |
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| Carbs | 38.06g | 4.28g |
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| Calories | 160kcal | 19kcal |
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| Starch | g | g | |
| Fructose | g | 0.04g |
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| Sugar | 1.7g | 1.78g |
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| Fiber | 1.8g | 2.9g |
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| Calcium | 16mg | 30mg |
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| Iron | 0.27mg | 1.47mg |
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| Magnesium | 21mg | 13mg |
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| Phosphorus | 27mg | 20mg |
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| Potassium | 271mg | 170mg |
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| Sodium | 14mg | 661mg |
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| Zinc | 0.34mg | 0.19mg |
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| Copper | 0.1mg | 0.096mg |
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| Vitamin A | 13IU | 18IU |
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| Vitamin E | 0.19mg | 0.14mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 20.6mg | 14.7mg |
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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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| Folate | 27µg | 24µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 1.9µg | 13µg |
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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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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| 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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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
13
Mineral Summary Score
14
28
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%
5%
Carbohydrates
38%
4%
Fats
1%
1%
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 vitamins?
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.