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.
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" 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 Vitamin CVitamin C | +53.1% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin KVitamin K | +550% |
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% |
| Magnesium | 28mg | 13mg | 4% |
| Vitamin B1 | 0.064mg | 0.021mg | 4% |
| Protein | 2.5g | 0.91g | 3% |
| Fiber | 2.2g | 2.9g | 3% |
| Manganese | 0.219mg | 0.151mg | 3% |
| Calcium | 15mg | 30mg | 2% |
| Copper | 0.118mg | 0.096mg | 2% |
| Zinc | 0.36mg | 0.19mg | 2% |
| Vitamin B2 | 0.048mg | 0.022mg | 2% |
| Vitamin E | 0.04mg | 0.14mg | 1% |
| Folate | 28µg | 24µg | 1% |
| Choline | 14.8mg | 10.4mg | 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% |
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
