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

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 Folate +60%
Contains more Vitamin K +550%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
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 Folate +60%
Contains more Vitamin K +550%

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

All nutrients comparison - raw data values

Nutrient Potato Sauerkraut Opinion
Net carbs 15.39g 1.38g Potato
Protein 2.05g 0.91g Potato
Fats 0.09g 0.14g Sauerkraut
Carbs 17.49g 4.28g Potato
Calories 77kcal 19kcal Potato
Starch 15.29g g Potato
Fructose 0.26g 0.04g Potato
Sugar 0.82g 1.78g Potato
Fiber 2.1g 2.9g Sauerkraut
Calcium 12mg 30mg Sauerkraut
Iron 0.81mg 1.47mg Sauerkraut
Magnesium 23mg 13mg Potato
Phosphorus 57mg 20mg Potato
Potassium 425mg 170mg Potato
Sodium 6mg 661mg Potato
Zinc 0.3mg 0.19mg Potato
Copper 0.11mg 0.096mg Potato
Vitamin A 2IU 18IU Sauerkraut
Vitamin E 0.01mg 0.14mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 14.7mg Potato
Vitamin B1 0.081mg 0.021mg Potato
Vitamin B2 0.032mg 0.022mg Potato
Vitamin B3 1.061mg 0.143mg Potato
Vitamin B5 0.295mg 0.093mg Potato
Vitamin B6 0.298mg 0.13mg Potato
Folate 15µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 2µg 13µg Sauerkraut
Tryptophan 0.021mg 0.008mg Potato
Threonine 0.067mg 0.025mg Potato
Isoleucine 0.066mg 0.021mg Potato
Leucine 0.098mg 0.029mg Potato
Lysine 0.107mg 0.031mg Potato
Methionine 0.032mg 0.009mg Potato
Phenylalanine 0.081mg 0.023mg Potato
Valine 0.103mg 0.03mg Potato
Histidine 0.035mg 0.016mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.034g Potato
Monounsaturated Fat 0.002g 0.013g Sauerkraut
Polyunsaturated fat 0.042g 0.067g Sauerkraut

Which food is preferable for your diet?

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

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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
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

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.

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.