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  6. Potato salad vs. Sauerkraut

Potato salad vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between potato salad and sauerkraut

  • Potato salad has more vitamin B5 and selenium; however, sauerkraut is higher in iron, fiber, and vitamin C.
  • Potato salad covers your daily need for cholesterol, 23% more than sauerkraut.
  • Potato salad has 42 times more saturated fat than sauerkraut. While potato salad has 1.429g of saturated fat, sauerkraut has only 0.034g.
  • Sauerkraut has less cholesterol.
  • The glycemic index of potato salad is higher.

These are the specific foods used in this comparison Potato salad, home-prepared and Sauerkraut, canned, solids, and liquids.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 +15.4%
Contains more PotassiumPotassium +49.4%
Contains more CopperCopper +22.9%
Contains more ZincZinc +63.2%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +583.3%
Contains more CalciumCalcium +57.9%
Contains more IronIron +126.2%
Contains more ManganeseManganese +49.5%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 AVitamin A +3100%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +522.4%
Contains more Vitamin B5Vitamin B5 +474.2%
Contains more Vitamin CVitamin C +47%
Contains more FolateFolate +242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Sauerkraut DV% diff.
Polyunsaturated fat 3.737g 0.067g 24%
Cholesterol 68mg 0mg 23%
Fats 8.2g 0.14g 12%
Vitamin K 13µg 11%
Iron 0.65mg 1.47mg 10%
Vitamin B5 0.534mg 0.093mg 9%
Calories 143kcal 19kcal 6%
Monounsaturated fat 2.48g 0.013g 6%
Saturated fat 1.429g 0.034g 6%
Selenium 4.1µg 0.6µg 6%
Fiber 1.3g 2.9g 6%
Sodium 529mg 661mg 6%
Phosphorus 52mg 20mg 5%
Vitamin B3 0.89mg 0.143mg 5%
Vitamin B1 0.077mg 0.021mg 5%
Vitamin C 10mg 14.7mg 5%
Folate 7µg 24µg 4%
Protein 2.68g 0.91g 4%
Vitamin A 32µg 1µg 3%
Vitamin B2 0.06mg 0.022mg 3%
Choline 10.4mg 2%
Manganese 0.101mg 0.151mg 2%
Carbs 11.17g 4.28g 2%
Potassium 254mg 170mg 2%
Copper 0.118mg 0.096mg 2%
Zinc 0.31mg 0.19mg 1%
Vitamin B6 0.141mg 0.13mg 1%
Calcium 19mg 30mg 1%
Vitamin E 0.14mg 1%
Net carbs 9.87g 1.38g N/A
Magnesium 15mg 13mg 0%
Sugar 1.78g N/A
Tryptophan 0.042mg 0.008mg 0%
Threonine 0.116mg 0.025mg 0%
Isoleucine 0.141mg 0.021mg 0%
Leucine 0.202mg 0.029mg 0%
Lysine 0.171mg 0.031mg 0%
Methionine 0.066mg 0.009mg 0%
Phenylalanine 0.135mg 0.023mg 0%
Valine 0.172mg 0.03mg 0%
Histidine 0.062mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +194.5%
Contains more FatsFats +5757.1%
Contains more CarbsCarbs +161%
Contains more WaterWater +21.7%
Contains more OtherOther +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +18976.9%
Contains more Poly. FatPolyunsaturated fat +5477.6%
Contains less Sat. FatSaturated fat -97.6%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.