Sauerkraut vs. Mashed potato — In-Depth Nutrition Comparison
Compare
How are sauerkraut and mashed potato different?
- Sauerkraut has more vitamin C, iron, copper, fiber, and vitamin K; however, mashed potato is richer in vitamin B3 and phosphorus.
- Sauerkraut covers your daily need for vitamin C, 16% more than mashed potato.
- Sauerkraut has 5 times more iron than mashed potato. Sauerkraut has 1.47mg of iron, while mashed potato has 0.31mg.
- Mashed potato contains less sodium.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of sauerkraut is 32.
Sauerkraut, canned, solids and liquids and Fast foods, potato, mashed types were used in this article.
Infographic
Infographic link
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 CalciumCalcium | +66.7% |
| Contains more IronIron | +374.2% |
| Contains more CopperCopper | +174.3% |
| Contains more ManganeseManganese | +54.1% |
| Contains more MagnesiumMagnesium | +15.4% |
| Contains more PotassiumPotassium | +68.2% |
| Contains more ZincZinc | +15.8% |
| Contains more PhosphorusPhosphorus | +195% |
| Contains less SodiumSodium | -53.7% |
| Contains more SeleniumSelenium | +33.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more Vitamin B2Vitamin B2 | +46.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +120.3% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B3Vitamin B3 | +655.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +28.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more WaterWater | +16.2% |
| Contains more OtherOther | +70.6% |
| Contains more ProteinProtein | +81.3% |
| Contains more FatsFats | +1914.3% |
| Contains more CarbsCarbs | +242.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -94.1% |
| Contains more Mono. FatMonounsaturated fat | +5438.5% |
| Contains more Poly. FatPolyunsaturated fat | +1903% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +42.9% |
| Contains more FructoseFructose | +400% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 14.7mg | 0mg | 16% |
| Iron | 1.47mg | 0.31mg | 15% |
| Sodium | 661mg | 306mg | 15% |
| Polyunsaturated fat | 0.067g | 1.342g | 9% |
| Copper | 0.096mg | 0.035mg | 7% |
| Fiber | 2.9g | 1.3g | 6% |
| Phosphorus | 20mg | 59mg | 6% |
| Vitamin K | 13µg | 5.9µg | 6% |
| Vitamin B3 | 0.143mg | 1.08mg | 6% |
| Vitamin A | 1µg | 43µg | 5% |
| Starch | 12.1g | 5% | |
| Calories | 19kcal | 89kcal | 4% |
| Folate | 24µg | 9µg | 4% |
| Fats | 0.14g | 2.82g | 4% |
| Potassium | 170mg | 286mg | 3% |
| Carbs | 4.28g | 14.65g | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Saturated fat | 0.034g | 0.577g | 2% |
| Monounsaturated fat | 0.013g | 0.72g | 2% |
| Vitamin B5 | 0.093mg | 2% | |
| Vitamin E | 0.14mg | 0.42mg | 2% |
| Manganese | 0.151mg | 0.098mg | 2% |
| Vitamin B1 | 0.021mg | 0.015mg | 1% |
| Vitamin B2 | 0.022mg | 0.015mg | 1% |
| Protein | 0.91g | 1.65g | 1% |
| Vitamin B6 | 0.13mg | 0.12mg | 1% |
| Choline | 10.4mg | 13.4mg | 1% |
| Calcium | 30mg | 18mg | 1% |
| Net carbs | 1.38g | 13.35g | N/A |
| Magnesium | 13mg | 15mg | 0% |
| Sugar | 1.78g | 0.5g | N/A |
| Zinc | 0.19mg | 0.22mg | 0% |
| Selenium | 0.6µg | 0.8µg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Fructose | 0.04g | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
9%
Minerals Daily Need Coverage Score
24%
15%
Comparison summary
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.543g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 55)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 355mg)
Which food is cheaper?
Mashed potato is cheaper (difference - $1)
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.