Potato vs. Sauerkraut — In-Depth Nutrition Comparison
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Summary of differences between potatoes and sauerkraut
- Potatoes have more vitamin B6, potassium, vitamin B3, phosphorus, and vitamin B5; however, sauerkraut is higher in vitamin K and vitamin C.
- Sauerkraut covers your daily need for sodium, 28% more than potatoes.
- Potatoes have 10 times more vitamin B3 than sauerkraut. While potatoes have 1.41mg of vitamin B3, sauerkraut has only 0.143mg.
- Potatoes have less sodium.
- The glycemic index of potatoes is higher.
These are the specific foods used in this comparison Potatoes, baked, flesh and skin, without salt and Sauerkraut, canned, solids and liquids.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +115.4% |
| Contains more PotassiumPotassium | +214.7% |
| Contains more CopperCopper | +22.9% |
| Contains more ZincZinc | +89.5% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +45% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +36.1% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin B1Vitamin B1 | +204.8% |
| Contains more Vitamin B2Vitamin B2 | +118.2% |
| Contains more Vitamin B3Vitamin B3 | +886% |
| Contains more Vitamin B5Vitamin B5 | +304.3% |
| Contains more Vitamin B6Vitamin B6 | +139.2% |
| Contains more FolateFolate | +16.7% |
| Contains more CholineCholine | +42.3% |
| Contains more Vitamin CVitamin C | +53.1% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin KVitamin K | +550% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +174.7% |
| Contains more CarbsCarbs | +394.2% |
| Contains more WaterWater | +23.5% |
| Contains more OtherOther | +61.7% |
~equal in
Fats
~0.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
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 | +333.3% |
| Contains more Poly. FatPolyunsaturated fat | +17.5% |
~equal in
Saturated fat
~0.034g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +214.3% |
| Contains more FructoseFructose | +750% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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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 | ||
| Lower in Saturated fat | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 10mg | 661mg | 28% |
| Vitamin B6 | 0.311mg | 0.13mg | 14% |
| Potassium | 535mg | 170mg | 11% |
| Vitamin K | 2µg | 13µg | 9% |
| Vitamin B3 | 1.41mg | 0.143mg | 8% |
| Starch | 17.27g | 7% | |
| Phosphorus | 70mg | 20mg | 7% |
| Vitamin C | 9.6mg | 14.7mg | 6% |
| Carbs | 21.15g | 4.28g | 6% |
| Vitamin B5 | 0.376mg | 0.093mg | 6% |
| Iron | 1.08mg | 1.47mg | 5% |
| Calories | 93kcal | 19kcal | 4% |
| Vitamin B1 | 0.064mg | 0.021mg | 4% |
| Magnesium | 28mg | 13mg | 4% |
| Fiber | 2.2g | 2.9g | 3% |
| Manganese | 0.219mg | 0.151mg | 3% |
| Protein | 2.5g | 0.91g | 3% |
| Zinc | 0.36mg | 0.19mg | 2% |
| Vitamin B2 | 0.048mg | 0.022mg | 2% |
| Copper | 0.118mg | 0.096mg | 2% |
| Calcium | 15mg | 30mg | 2% |
| Choline | 14.8mg | 10.4mg | 1% |
| Folate | 28µg | 24µg | 1% |
| Vitamin E | 0.04mg | 0.14mg | 1% |
| Fats | 0.13g | 0.14g | 0% |
| Net carbs | 18.95g | 1.38g | N/A |
| Sugar | 1.18g | 1.78g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Selenium | 0.4µg | 0.6µg | 0% |
| Saturated fat | 0.034g | 0.034g | 0% |
| Monounsaturated fat | 0.003g | 0.013g | 0% |
| Polyunsaturated fat | 0.057g | 0.067g | 0% |
| Tryptophan | 0.025mg | 0.008mg | 0% |
| Threonine | 0.081mg | 0.025mg | 0% |
| Isoleucine | 0.08mg | 0.021mg | 0% |
| Leucine | 0.119mg | 0.029mg | 0% |
| Lysine | 0.13mg | 0.031mg | 0% |
| Methionine | 0.038mg | 0.009mg | 0% |
| Phenylalanine | 0.099mg | 0.023mg | 0% |
| Valine | 0.125mg | 0.03mg | 0% |
| Histidine | 0.042mg | 0.016mg | 0% |
| Fructose | 0.34g | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
12%
Minerals Daily Need Coverage Score
22%
24%
Comparison summary
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 651mg)
Which food is cheaper?
Potato is cheaper (difference - $0.8)
Which food is richer in vitamins?
Potato 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 contains less Saturated fat?
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The foods are relatively equal in Saturated fat (0.034 g)
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.