Sauerkraut vs. Potato — In-Depth Nutrition Comparison
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Differences between sauerkraut and potatoes
- Sauerkraut has more vitamin K and iron, while potatoes have more vitamin B6, potassium, vitamin B3, vitamin C, and phosphorus.
- Sauerkraut's daily need coverage for sodium is 28% higher.
- Potatoes contain 7 times less vitamin K than sauerkraut. Sauerkraut contains 13µg of vitamin K, while potatoes contain 2µg.
- The amount of sodium in potatoes is lower.
- Sauerkraut has a lower glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of potatoes is 86.
The food types used in this comparison are Sauerkraut, canned, solids, and liquids and Potatoes, flesh, and skin, raw.
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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 CalciumCalcium | +150% |
| Contains more IronIron | +81.5% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +76.9% |
| Contains more PotassiumPotassium | +150% |
| Contains more CopperCopper | +14.6% |
| Contains more ZincZinc | +57.9% |
| Contains more PhosphorusPhosphorus | +185% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +32.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1300% |
| Contains more Vitamin KVitamin K | +550% |
| Contains more FolateFolate | +60% |
| Contains more Vitamin CVitamin C | +34% |
| Contains more Vitamin B1Vitamin B1 | +285.7% |
| Contains more Vitamin B2Vitamin B2 | +45.5% |
| Contains more Vitamin B3Vitamin B3 | +642% |
| Contains more Vitamin B5Vitamin B5 | +217.2% |
| Contains more Vitamin B6Vitamin B6 | +129.2% |
| Contains more CholineCholine | +16.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 661mg | 6mg | 28% |
| Vitamin B6 | 0.13mg | 0.298mg | 13% |
| Vitamin K | 13µg | 2µg | 9% |
| Potassium | 170mg | 425mg | 8% |
| Iron | 1.47mg | 0.81mg | 8% |
| Starch | 15.29g | 6% | |
| Vitamin C | 14.7mg | 19.7mg | 6% |
| Vitamin B3 | 0.143mg | 1.061mg | 6% |
| Vitamin B1 | 0.021mg | 0.081mg | 5% |
| Phosphorus | 20mg | 57mg | 5% |
| Carbs | 4.28g | 17.49g | 4% |
| Vitamin B5 | 0.093mg | 0.295mg | 4% |
| Calories | 19kcal | 77kcal | 3% |
| Fiber | 2.9g | 2.1g | 3% |
| Folate | 24µg | 15µg | 2% |
| Protein | 0.91g | 2.05g | 2% |
| Copper | 0.096mg | 0.11mg | 2% |
| Magnesium | 13mg | 23mg | 2% |
| Calcium | 30mg | 12mg | 2% |
| Manganese | 0.151mg | 0.2mg | 2% |
| Vitamin B2 | 0.022mg | 0.032mg | 1% |
| Zinc | 0.19mg | 0.3mg | 1% |
| Vitamin E | 0.14mg | 0.01mg | 1% |
| Fats | 0.14g | 0.09g | 0% |
| Net carbs | 1.38g | 15.39g | N/A |
| Sugar | 1.78g | 0.82g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 0.6µg | 0.4µg | 0% |
| Choline | 10.4mg | 12.1mg | 0% |
| Saturated fat | 0.034g | 0.025g | 0% |
| Monounsaturated fat | 0.013g | 0.002g | 0% |
| Polyunsaturated fat | 0.067g | 0.042g | 0% |
| Tryptophan | 0.008mg | 0.021mg | 0% |
| Threonine | 0.025mg | 0.067mg | 0% |
| Isoleucine | 0.021mg | 0.066mg | 0% |
| Leucine | 0.029mg | 0.098mg | 0% |
| Lysine | 0.031mg | 0.107mg | 0% |
| Methionine | 0.009mg | 0.032mg | 0% |
| Phenylalanine | 0.023mg | 0.081mg | 0% |
| Valine | 0.03mg | 0.103mg | 0% |
| Histidine | 0.016mg | 0.035mg | 0% |
| Fructose | 0.04g | 0.26g | 0% |
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:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more FatsFats | +55.6% |
| Contains more WaterWater | +16.7% |
| Contains more OtherOther | +92% |
| Contains more ProteinProtein | +125.3% |
| Contains more CarbsCarbs | +308.6% |
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
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +550% |
| Contains more Poly. FatPolyunsaturated fat | +59.5% |
| Contains less Sat. FatSaturated fat | -26.5% |
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:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +121.4% |
| Contains more FructoseFructose | +550% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g