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  6. Sauerkraut vs. Potato

Sauerkraut vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Potato

  • Sauerkraut has more Vitamin K, and Vitamin C, however, Potato is higher in Vitamin B6, Potassium, Vitamin B3, Phosphorus, and Vitamin B5.
  • Sauerkraut covers your daily need of Sodium 28% more than Potato.
  • Sauerkraut has 7 times more Vitamin K than Potato. While Sauerkraut has 13µg of Vitamin K, Potato has only 2µg.
  • Potato has less Sodium.

These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Potatoes, baked, flesh and skin, without salt.

Infographic

Sauerkraut vs Potato 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.
Sauerkraut
Sauerkraut
3
:
7
Potato
Potato
Contains more Calcium +100%
Contains more Iron +36.1%
Contains more Selenium +50%
Contains more Magnesium +115.4%
Contains more Phosphorus +250%
Contains more Potassium +214.7%
Contains less Sodium -98.5%
Contains more Zinc +89.5%
Contains more Copper +22.9%
Contains more Manganese +45%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +100%
Contains more Iron +36.1%
Contains more Selenium +50%
Contains more Magnesium +115.4%
Contains more Phosphorus +250%
Contains more Potassium +214.7%
Contains less Sodium -98.5%
Contains more Zinc +89.5%
Contains more Copper +22.9%
Contains more Manganese +45%

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.
Sauerkraut
Sauerkraut
4
:
6
Potato
Potato
Contains more Vitamin A +80%
Contains more Vitamin E +250%
Contains more Vitamin C +53.1%
Contains more Vitamin K +550%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +118.2%
Contains more Vitamin B3 +886%
Contains more Vitamin B5 +304.3%
Contains more Vitamin B6 +139.2%
Contains more Folate +16.7%
Sauerkraut
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%
Potato
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% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +80%
Contains more Vitamin E +250%
Contains more Vitamin C +53.1%
Contains more Vitamin K +550%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +118.2%
Contains more Vitamin B3 +886%
Contains more Vitamin B5 +304.3%
Contains more Vitamin B6 +139.2%
Contains more Folate +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
3
:
2
Potato
Potato
Contains more Water +23.5%
Contains more Other +61.7%
Contains more Protein +174.7%
Contains more Carbs +394.2%
Equal in Fats - 0.13
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Water +23.5%
Contains more Other +61.7%
Contains more Protein +174.7%
Contains more Carbs +394.2%
Equal in Fats - 0.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
0
Potato
Potato
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +17.5%
Equal in Saturated Fat - 0.034
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +17.5%
Equal in Saturated Fat - 0.034

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
0
:
4
Potato
Potato
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +214.3%
Contains more Fructose +750%
Sauerkraut
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
94% 2% 2% 2%
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +214.3%
Contains more Fructose +750%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Potato
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Potato Opinion
Net carbs 1.38g 18.95g Potato
Protein 0.91g 2.5g Potato
Fats 0.14g 0.13g Sauerkraut
Carbs 4.28g 21.15g Potato
Calories 19kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.04g 0.34g Potato
Sugar 1.78g 1.18g Potato
Fiber 2.9g 2.2g Sauerkraut
Calcium 30mg 15mg Sauerkraut
Iron 1.47mg 1.08mg Sauerkraut
Magnesium 13mg 28mg Potato
Phosphorus 20mg 70mg Potato
Potassium 170mg 535mg Potato
Sodium 661mg 10mg Potato
Zinc 0.19mg 0.36mg Potato
Copper 0.096mg 0.118mg Potato
Manganese 0.151mg 0.219mg Potato
Selenium 0.6µg 0.4µg Sauerkraut
Vitamin A 18IU 10IU Sauerkraut
Vitamin A RAE 1µg 1µg
Vitamin E 0.14mg 0.04mg Sauerkraut
Vitamin C 14.7mg 9.6mg Sauerkraut
Vitamin B1 0.021mg 0.064mg Potato
Vitamin B2 0.022mg 0.048mg Potato
Vitamin B3 0.143mg 1.41mg Potato
Vitamin B5 0.093mg 0.376mg Potato
Vitamin B6 0.13mg 0.311mg Potato
Folate 24µg 28µg Potato
Vitamin K 13µg 2µg Sauerkraut
Tryptophan 0.008mg 0.025mg Potato
Threonine 0.025mg 0.081mg Potato
Isoleucine 0.021mg 0.08mg Potato
Leucine 0.029mg 0.119mg Potato
Lysine 0.031mg 0.13mg Potato
Methionine 0.009mg 0.038mg Potato
Phenylalanine 0.023mg 0.099mg Potato
Valine 0.03mg 0.125mg Potato
Histidine 0.016mg 0.042mg Potato
Saturated Fat 0.034g 0.034g
Monounsaturated Fat 0.013g 0.003g Sauerkraut
Polyunsaturated fat 0.067g 0.057g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Sauerkraut
17%
Potato
Minerals Daily Need Coverage Score
24%
Sauerkraut
22%
Potato

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 - 0.6g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 651mg)
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.034 g)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.