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  6. Sauerkraut vs. Potato salad

Sauerkraut vs. Potato salad — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and potato salad

  • Sauerkraut has more iron, fiber, and vitamin C; however, potato salad is higher in vitamin B5 and selenium.
  • Potato salad covers your daily need for cholesterol, 23% more than sauerkraut.
  • Sauerkraut has 2 times more iron than potato salad. While sauerkraut has 1.47mg of iron, potato salad has only 0.65mg.
  • Potato salad has less sodium.
  • The glycemic index of potato salad is higher.

These are the specific foods used in this comparison Sauerkraut, canned, solids, and liquids and Potato salad, home-prepared.

Infographic

Sauerkraut vs Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more CalciumCalcium +57.9%
Contains more IronIron +126.2%
Contains more ManganeseManganese +49.5%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +49.4%
Contains more CopperCopper +22.9%
Contains more ZincZinc +63.2%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +583.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +47%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +522.4%
Contains more Vitamin B5Vitamin B5 +474.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Potato salad DV% diff.
Polyunsaturated fat 0.067g 3.737g 24%
Cholesterol 0mg 68mg 23%
Fats 0.14g 8.2g 12%
Vitamin K 13µg 11%
Iron 1.47mg 0.65mg 10%
Vitamin B5 0.093mg 0.534mg 9%
Calories 19kcal 143kcal 6%
Monounsaturated fat 0.013g 2.48g 6%
Saturated fat 0.034g 1.429g 6%
Selenium 0.6µg 4.1µg 6%
Fiber 2.9g 1.3g 6%
Sodium 661mg 529mg 6%
Phosphorus 20mg 52mg 5%
Vitamin B3 0.143mg 0.89mg 5%
Vitamin B1 0.021mg 0.077mg 5%
Vitamin C 14.7mg 10mg 5%
Folate 24µg 7µg 4%
Protein 0.91g 2.68g 4%
Vitamin A 1µg 32µg 3%
Vitamin B2 0.022mg 0.06mg 3%
Choline 10.4mg 2%
Manganese 0.151mg 0.101mg 2%
Carbs 4.28g 11.17g 2%
Potassium 170mg 254mg 2%
Copper 0.096mg 0.118mg 2%
Zinc 0.19mg 0.31mg 1%
Vitamin B6 0.13mg 0.141mg 1%
Calcium 30mg 19mg 1%
Vitamin E 0.14mg 1%
Net carbs 1.38g 9.87g N/A
Magnesium 13mg 15mg 0%
Sugar 1.78g N/A
Tryptophan 0.008mg 0.042mg 0%
Threonine 0.025mg 0.116mg 0%
Isoleucine 0.021mg 0.141mg 0%
Leucine 0.029mg 0.202mg 0%
Lysine 0.031mg 0.171mg 0%
Methionine 0.009mg 0.066mg 0%
Phenylalanine 0.023mg 0.135mg 0%
Valine 0.03mg 0.172mg 0%
Histidine 0.016mg 0.062mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +21.7%
Contains more ProteinProtein +194.5%
Contains more FatsFats +5757.1%
Contains more CarbsCarbs +161%
~equal in Other ~1.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +18976.9%
Contains more Poly. FatPolyunsaturated fat +5477.6%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.