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  6. Sauerkraut vs. Potato flour

Sauerkraut vs. Potato flour — In-Depth Nutrition Comparison

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Important differences between Sauerkraut and Potato flour

  • Sauerkraut has more Vitamin C, however, Potato flour has more Vitamin B6, Potassium, Phosphorus, Vitamin B3, Vitamin B1, Magnesium, Fiber, and Copper.
  • Potato flour's daily need coverage for Vitamin B6 is 49% more.
  • Sauerkraut has 12 times more Sodium than Potato flour. Sauerkraut has 661mg of Sodium, while Potato flour has 55mg.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Potato flour.

Infographic

Sauerkraut vs Potato flour 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
1
:
9
Potato flour
Potato flour
Contains more Calcium +116.7%
Contains more Magnesium +400%
Contains more Phosphorus +740%
Contains more Potassium +488.8%
Contains less Sodium -91.7%
Contains more Zinc +184.2%
Contains more Copper +105.2%
Contains more Manganese +107.3%
Contains more Selenium +83.3%
Equal in Iron - 1.38
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains more Calcium +116.7%
Contains more Magnesium +400%
Contains more Phosphorus +740%
Contains more Potassium +488.8%
Contains less Sodium -91.7%
Contains more Zinc +184.2%
Contains more Copper +105.2%
Contains more Manganese +107.3%
Contains more Selenium +83.3%
Equal in Iron - 1.38

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
3
:
7
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin C +286.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +78.6%
Contains more Vitamin B1 +985.7%
Contains more Vitamin B2 +131.8%
Contains more Vitamin B3 +2352.4%
Contains more Vitamin B5 +409.7%
Contains more Vitamin B6 +491.5%
Equal in Folate - 25
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 flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +286.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +78.6%
Contains more Vitamin B1 +985.7%
Contains more Vitamin B2 +131.8%
Contains more Vitamin B3 +2352.4%
Contains more Vitamin B5 +409.7%
Contains more Vitamin B6 +491.5%
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
4
Potato flour
Potato flour
Contains more Water +1319%
Contains more Protein +658.2%
Contains more Fats +142.9%
Contains more Carbs +1841.6%
Contains more Other +46%
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 flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Water +1319%
Contains more Protein +658.2%
Contains more Fats +142.9%
Contains more Carbs +1841.6%
Contains more Other +46%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Potato flour
Potato flour
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +123.9%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +123.9%

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 flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Potato flour Opinion
Net carbs 1.38g 77.2g Potato flour
Protein 0.91g 6.9g Potato flour
Fats 0.14g 0.34g Potato flour
Carbs 4.28g 83.1g Potato flour
Calories 19kcal 357kcal Potato flour
Fructose 0.04g Sauerkraut
Sugar 1.78g 3.52g Sauerkraut
Fiber 2.9g 5.9g Potato flour
Calcium 30mg 65mg Potato flour
Iron 1.47mg 1.38mg Sauerkraut
Magnesium 13mg 65mg Potato flour
Phosphorus 20mg 168mg Potato flour
Potassium 170mg 1001mg Potato flour
Sodium 661mg 55mg Potato flour
Zinc 0.19mg 0.54mg Potato flour
Copper 0.096mg 0.197mg Potato flour
Manganese 0.151mg 0.313mg Potato flour
Selenium 0.6µg 1.1µg Potato flour
Vitamin A 18IU 0IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.25mg Potato flour
Vitamin C 14.7mg 3.8mg Sauerkraut
Vitamin B1 0.021mg 0.228mg Potato flour
Vitamin B2 0.022mg 0.051mg Potato flour
Vitamin B3 0.143mg 3.507mg Potato flour
Vitamin B5 0.093mg 0.474mg Potato flour
Vitamin B6 0.13mg 0.769mg Potato flour
Folate 24µg 25µg Potato flour
Vitamin K 13µg 0µg Sauerkraut
Tryptophan 0.008mg 0.115mg Potato flour
Threonine 0.025mg 0.28mg Potato flour
Isoleucine 0.021mg 0.299mg Potato flour
Leucine 0.029mg 0.425mg Potato flour
Lysine 0.031mg 0.413mg Potato flour
Methionine 0.009mg 0.107mg Potato flour
Phenylalanine 0.023mg 0.316mg Potato flour
Valine 0.03mg 0.356mg Potato flour
Histidine 0.016mg 0.166mg Potato flour
Saturated Fat 0.034g 0.09g Sauerkraut
Monounsaturated Fat 0.013g 0.008g Sauerkraut
Polyunsaturated fat 0.067g 0.15g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Potato flour
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
31%
Potato flour
Minerals Daily Need Coverage Score
24%
Sauerkraut
41%
Potato flour

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.74g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.056g)
Which food contains less Sodium?
Potato flour
Potato flour contains less Sodium (difference - 606mg)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $1)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is richer in vitamins?
Potato flour
Potato flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.