Red potato vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the differences between red potato and sauerkraut?
- Red potato is higher in potassium, vitamin B3, copper, phosphorus, and vitamin B6; however, sauerkraut is richer in iron and vitamin K.
- Sauerkraut's daily need coverage for sodium is 28% more.
- Sauerkraut contains 11 times less vitamin B3 than red potato. Red potato contains 1.595mg of vitamin B3, while sauerkraut contains 0.143mg.
- Red potato has less sodium.
- Sauerkraut has a lower glycemic index (32) than red potato (89).
We used Potatoes, red, flesh, and skin, baked and Sauerkraut, canned, solids, and liquids types in this article.
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 | +220.6% |
| Contains more CopperCopper | +81.3% |
| Contains more ZincZinc | +110.5% |
| Contains more PhosphorusPhosphorus | +260% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +14.6% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +110% |
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 | +242.9% |
| Contains more Vitamin B2Vitamin B2 | +127.3% |
| Contains more Vitamin B3Vitamin B3 | +1015.4% |
| Contains more Vitamin B5Vitamin B5 | +266.7% |
| Contains more Vitamin B6Vitamin B6 | +63.1% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +81.7% |
| Contains more Vitamin CVitamin C | +16.7% |
| Contains more Vitamin EVitamin E | +75% |
| Contains more Vitamin KVitamin K | +364.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 12mg | 661mg | 28% |
| Potassium | 545mg | 170mg | 11% |
| Iron | 0.7mg | 1.47mg | 10% |
| Copper | 0.174mg | 0.096mg | 9% |
| Vitamin K | 2.8µg | 13µg | 9% |
| Vitamin B3 | 1.595mg | 0.143mg | 9% |
| Phosphorus | 72mg | 20mg | 7% |
| Vitamin B6 | 0.212mg | 0.13mg | 6% |
| Starch | 15.15g | 6% | |
| Vitamin B5 | 0.341mg | 0.093mg | 5% |
| Carbs | 19.59g | 4.28g | 5% |
| Calories | 89kcal | 19kcal | 4% |
| Vitamin B1 | 0.072mg | 0.021mg | 4% |
| Magnesium | 28mg | 13mg | 4% |
| Fiber | 1.8g | 2.9g | 4% |
| Protein | 2.3g | 0.91g | 3% |
| Zinc | 0.4mg | 0.19mg | 2% |
| Choline | 18.9mg | 10.4mg | 2% |
| Calcium | 9mg | 30mg | 2% |
| Vitamin C | 12.6mg | 14.7mg | 2% |
| Vitamin B2 | 0.05mg | 0.022mg | 2% |
| Folate | 27µg | 24µg | 1% |
| Selenium | 0.6µg | 1% | |
| Manganese | 0.173mg | 0.151mg | 1% |
| Fructose | 0.44g | 0.04g | 1% |
| Fats | 0.15g | 0.14g | 0% |
| Net carbs | 17.79g | 1.38g | N/A |
| Sugar | 1.43g | 1.78g | N/A |
| Vitamin E | 0.08mg | 0.14mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Saturated fat | 0.026g | 0.034g | 0% |
| Monounsaturated fat | 0.002g | 0.013g | 0% |
| Polyunsaturated fat | 0.043g | 0.067g | 0% |
| Tryptophan | 0.023mg | 0.008mg | 0% |
| Threonine | 0.075mg | 0.025mg | 0% |
| Isoleucine | 0.074mg | 0.021mg | 0% |
| Leucine | 0.109mg | 0.029mg | 0% |
| Lysine | 0.12mg | 0.031mg | 0% |
| Methionine | 0.035mg | 0.009mg | 0% |
| Phenylalanine | 0.091mg | 0.023mg | 0% |
| Valine | 0.115mg | 0.03mg | 0% |
| Histidine | 0.039mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.15 g
Carbs:
19.59 g
Water:
76.67 g
Other:
1.29 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +152.7% |
| Contains more CarbsCarbs | +357.7% |
| Contains more WaterWater | +20.7% |
| Contains more OtherOther | +66.7% |
~equal in
Fats
~0.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains less Sat. FatSaturated fat | -23.5% |
| Contains more Mono. FatMonounsaturated fat | +550% |
| Contains more Poly. FatPolyunsaturated fat | +55.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.15 g
Sucrose:
0.45 g
Glucose:
0.55 g
Fructose:
0.44 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 | +292.9% |
| Contains more FructoseFructose | +1000% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
