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Potato vs Sauerkraut - In-Depth Nutrition Comparison

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Differences between Potato and Sauerkraut

  • Potato has more Vitamin B6, Potassium, Vitamin B3, Vitamin C, and Phosphorus, while Sauerkraut has more Vitamin K, and Iron.
  • Sauerkraut's daily need coverage for Sodium is 28% higher.
  • Sauerkraut contains 7 times less Vitamin B3 than Potato. Potato contains 1.061mg of Vitamin B3, while Sauerkraut contains 0.143mg.
  • The amount of Sodium in Potato is lower.

The food types used in this comparison are Potatoes, flesh and skin, raw and Sauerkraut, canned, solids and liquids.

Infographic

Potato 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 Potassium +150%
Contains more Magnesium +76.9%
Contains more Copper +14.6%
Contains more Zinc +57.9%
Contains more Phosphorus +185%
Contains less Sodium -99.1%
Contains more Iron +81.5%
Contains more Calcium +150%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +150%
Contains more Magnesium +76.9%
Contains more Copper +14.6%
Contains more Zinc +57.9%
Contains more Phosphorus +185%
Contains less Sodium -99.1%
Contains more Iron +81.5%
Contains more Calcium +150%

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
Potato
6
:
Contains more Vitamin C +34%
Contains more Vitamin B1 +285.7%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +642%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +129.2%
Contains more Vitamin A +800%
Contains more Vitamin E +1300%
Contains more Vitamin K +550%
Contains more Folate +60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin C +34%
Contains more Vitamin B1 +285.7%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +642%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +129.2%
Contains more Vitamin A +800%
Contains more Vitamin E +1300%
Contains more Vitamin K +550%
Contains more Folate +60%

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
18
Potato
13
Sauerkraut
Mineral Summary Score
20
Potato
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
12%
Potato
5%
Sauerkraut
Carbohydrates
17%
Potato
4%
Sauerkraut
Fats
0%
Potato
1%
Sauerkraut

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.
Potato Sauerkraut
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 655mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Potato Sauerkraut Opinion
Calories 77 19 Potato
Protein 2.05 0.91 Potato
Fats 0.09 0.14 Sauerkraut
Vitamin C 19.7 14.7 Potato
Net carbs 15.390000343322754 1.3799999952316284 Potato
Carbs 17.49 4.28 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 1.47 Sauerkraut
Calcium 12 30 Sauerkraut
Potassium 425 170 Potato
Magnesium 23 13 Potato
Sugar 0.82 1.78 Potato
Fiber 2.1 2.9 Sauerkraut
Copper 0.11 0.096 Potato
Zinc 0.3 0.19 Potato
Starch 15.29 Potato
Phosphorus 57 20 Potato
Sodium 6 661 Potato
Vitamin A 2 18 Sauerkraut
Vitamin E 0.01 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.081 0.021 Potato
Vitamin B2 0.032 0.022 Potato
Vitamin B3 1.061 0.143 Potato
Vitamin B5 0.295 0.093 Potato
Vitamin B6 0.298 0.13 Potato
Vitamin B12 0 0
Vitamin K 2 13 Sauerkraut
Folate 15 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.025 0.034 Potato
Monounsaturated Fat 0.002 0.013 Sauerkraut
Polyunsaturated fat 0.042 0.067 Sauerkraut
Tryptophan 0.021 0.008 Potato
Threonine 0.067 0.025 Potato
Isoleucine 0.066 0.021 Potato
Leucine 0.098 0.029 Potato
Lysine 0.107 0.031 Potato
Methionine 0.032 0.009 Potato
Phenylalanine 0.081 0.023 Potato
Valine 0.103 0.03 Potato
Histidine 0.035 0.016 Potato
Fructose 0.26 0.04 Potato

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.