Sauerkraut vs. Red potato — In-Depth Nutrition Comparison
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What are the differences between sauerkraut and red potato?
- Sauerkraut is higher in iron and vitamin K; however, red potato is richer in potassium, vitamin B3, copper, phosphorus, vitamin B6, and carbs.
- Sauerkraut's daily need coverage for sodium is 28% more.
- Red potato contains 5 times less vitamin K than sauerkraut. Sauerkraut contains 13µg of vitamin K, while red potato contains 2.8µg.
- Red potato has less sodium.
- Sauerkraut has a lower glycemic index (32) than red potato (89).
We used Sauerkraut, canned, solids, and liquids and Potatoes, red, flesh, and skin, baked types in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +110% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +115.4% |
| Contains more PotassiumPotassium | +220.6% |
| Contains more CopperCopper | +81.3% |
| Contains more ZincZinc | +110.5% |
| Contains more PhosphorusPhosphorus | +260% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +14.6% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +16.7% |
| Contains more Vitamin EVitamin E | +75% |
| Contains more Vitamin KVitamin K | +364.3% |
| Contains more Vitamin B1Vitamin B1 | +242.9% |
| Contains more Vitamin B2Vitamin B2 | +127.3% |
| Contains more Vitamin B3Vitamin B3 | +1015.4% |
| Contains more Vitamin B5Vitamin B5 | +266.7% |
| Contains more Vitamin B6Vitamin B6 | +63.1% |
| Contains more FolateFolate | +12.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 661mg | 12mg | 28% |
| Potassium | 170mg | 545mg | 11% |
| Iron | 1.47mg | 0.7mg | 10% |
| Copper | 0.096mg | 0.174mg | 9% |
| Vitamin B3 | 0.143mg | 1.595mg | 9% |
| Vitamin K | 13µg | 2.8µg | 9% |
| Phosphorus | 20mg | 72mg | 7% |
| Starch | 15.15g | 6% | |
| Vitamin B6 | 0.13mg | 0.212mg | 6% |
| Carbs | 4.28g | 19.59g | 5% |
| Vitamin B5 | 0.093mg | 0.341mg | 5% |
| Calories | 19kcal | 89kcal | 4% |
| Magnesium | 13mg | 28mg | 4% |
| Fiber | 2.9g | 1.8g | 4% |
| Vitamin B1 | 0.021mg | 0.072mg | 4% |
| Protein | 0.91g | 2.3g | 3% |
| Vitamin C | 14.7mg | 12.6mg | 2% |
| Calcium | 30mg | 9mg | 2% |
| Zinc | 0.19mg | 0.4mg | 2% |
| Vitamin B2 | 0.022mg | 0.05mg | 2% |
| Choline | 10.4mg | 18.9mg | 2% |
| Manganese | 0.151mg | 0.173mg | 1% |
| Selenium | 0.6µg | 1% | |
| Folate | 24µg | 27µg | 1% |
| Fructose | 0.04g | 0.44g | 1% |
| Protein per 100 calories | 4.8g | 2.6g | N/A |
| Calories per 10 g protein | 209kcal | 387kcal | N/A |
| Weight per 100 calories | 526g | 112g | N/A |
| Fats | 0.14g | 0.15g | 0% |
| Net carbs | 1.38g | 17.79g | N/A |
| Sugar | 1.78g | 1.43g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Vitamin E | 0.14mg | 0.08mg | 0% |
| Saturated fat | 0.034g | 0.026g | 0% |
| Monounsaturated fat | 0.013g | 0.002g | 0% |
| Polyunsaturated fat | 0.067g | 0.043g | 0% |
| Tryptophan | 0.008mg | 0.023mg | 0% |
| Threonine | 0.025mg | 0.075mg | 0% |
| Isoleucine | 0.021mg | 0.074mg | 0% |
| Leucine | 0.029mg | 0.109mg | 0% |
| Lysine | 0.031mg | 0.12mg | 0% |
| Methionine | 0.009mg | 0.035mg | 0% |
| Phenylalanine | 0.023mg | 0.091mg | 0% |
| Valine | 0.03mg | 0.115mg | 0% |
| Histidine | 0.016mg | 0.039mg | 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:
2.3 g
Fats:
0.15 g
Carbs:
19.59 g
Water:
76.67 g
Other:
1.29 g
| Contains more WaterWater | +20.7% |
| Contains more ProteinProtein | +152.7% |
| Contains more CarbsCarbs | +357.7% |
~equal in
Fats
~0.15g
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
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Mono. FatMonounsaturated fat | +550% |
| Contains more Poly. FatPolyunsaturated fat | +55.8% |
| Contains less Sat. FatSaturated fat | -23.5% |
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:
15.15 g
Sucrose:
0.45 g
Glucose:
0.55 g
Fructose:
0.44 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +292.9% |
| Contains more FructoseFructose | +1000% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
