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Sauerkraut vs Cassava - In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Cassava

  • Sauerkraut has more Iron, and Vitamin K, however Cassava is higher in Manganese, Vitamin C, and Vitamin B1.
  • Sauerkraut covers your daily need of Sodium 28% more than Cassava.
  • Sauerkraut has 7 times more Vitamin K than Cassava. While Sauerkraut has 13µg of Vitamin K, Cassava has only 1.9µg.
  • Cassava has less Sodium.

These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Cassava, raw.

Infographic

Sauerkraut vs Cassava 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 Iron +444.4%
Contains more Calcium +87.5%
Contains more Potassium +59.4%
Contains more Magnesium +61.5%
Contains more Zinc +78.9%
Contains more Phosphorus +35%
Contains less Sodium -97.9%
Equal in Copper - 0.1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +444.4%
Contains more Calcium +87.5%
Contains more Potassium +59.4%
Contains more Magnesium +61.5%
Contains more Zinc +78.9%
Contains more Phosphorus +35%
Contains less Sodium -97.9%
Equal in Copper - 0.1

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
:
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +584.2%
Contains more Vitamin C +40.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +314.3%
Contains more Vitamin B2 +118.2%
Contains more Vitamin B3 +497.2%
Contains more Vitamin B5 +15.1%
Contains more Folate +12.5%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +584.2%
Contains more Vitamin C +40.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +314.3%
Contains more Vitamin B2 +118.2%
Contains more Vitamin B3 +497.2%
Contains more Vitamin B5 +15.1%
Contains more Folate +12.5%

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
13
Sauerkraut
14
Cassava
Mineral Summary Score
28
Sauerkraut
14
Cassava

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
5%
Sauerkraut
8%
Cassava
Carbohydrates
4%
Sauerkraut
38%
Cassava
Fats
1%
Sauerkraut
1%
Cassava

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Cassava
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 Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 62)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 647mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.8)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Cassava Opinion
Calories 19 160 Cassava
Protein 0.91 1.36 Cassava
Fats 0.14 0.28 Cassava
Vitamin C 14.7 20.6 Cassava
Net carbs 1.3799999952316284 36.2599983215332 Cassava
Carbs 4.28 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.27 Sauerkraut
Calcium 30 16 Sauerkraut
Potassium 170 271 Cassava
Magnesium 13 21 Cassava
Sugar 1.78 1.7 Cassava
Fiber 2.9 1.8 Sauerkraut
Copper 0.096 0.1 Cassava
Zinc 0.19 0.34 Cassava
Starch
Phosphorus 20 27 Cassava
Sodium 661 14 Cassava
Vitamin A 18 13 Sauerkraut
Vitamin E 0.14 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.021 0.087 Cassava
Vitamin B2 0.022 0.048 Cassava
Vitamin B3 0.143 0.854 Cassava
Vitamin B5 0.093 0.107 Cassava
Vitamin B6 0.13 0.088 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 1.9 Sauerkraut
Folate 24 27 Cassava
Trans Fat 0 0
Saturated Fat 0.034 0.074 Sauerkraut
Monounsaturated Fat 0.013 0.075 Cassava
Polyunsaturated fat 0.067 0.048 Sauerkraut
Tryptophan 0.008 0.019 Cassava
Threonine 0.025 0.028 Cassava
Isoleucine 0.021 0.027 Cassava
Leucine 0.029 0.039 Cassava
Lysine 0.031 0.044 Cassava
Methionine 0.009 0.011 Cassava
Phenylalanine 0.023 0.026 Cassava
Valine 0.03 0.035 Cassava
Histidine 0.016 0.02 Cassava
Fructose 0.04 Sauerkraut

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.