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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, and vitamin B6.
  • 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

Sauerkraut vs Red potato infographic
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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.
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 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
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

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
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%
Contains more CholineCholine +81.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Red potato DV% diff.
Sodium 661mg 12mg 28%
Potassium 170mg 545mg 11%
Iron 1.47mg 0.7mg 10%
Copper 0.096mg 0.174mg 9%
Vitamin K 13µg 2.8µg 9%
Vitamin B3 0.143mg 1.595mg 9%
Phosphorus 20mg 72mg 7%
Vitamin B6 0.13mg 0.212mg 6%
Starch 15.15g 6%
Vitamin B5 0.093mg 0.341mg 5%
Carbs 4.28g 19.59g 5%
Calories 19kcal 89kcal 4%
Vitamin B1 0.021mg 0.072mg 4%
Magnesium 13mg 28mg 4%
Fiber 2.9g 1.8g 4%
Protein 0.91g 2.3g 3%
Zinc 0.19mg 0.4mg 2%
Choline 10.4mg 18.9mg 2%
Calcium 30mg 9mg 2%
Vitamin C 14.7mg 12.6mg 2%
Vitamin B2 0.022mg 0.05mg 2%
Folate 24µg 27µg 1%
Selenium 0.6µg 1%
Manganese 0.151mg 0.173mg 1%
Fructose 0.04g 0.44g 1%
Fats 0.14g 0.15g 0%
Net carbs 1.38g 17.79g N/A
Sugar 1.78g 1.43g N/A
Vitamin E 0.14mg 0.08mg 0%
Vitamin A 1µg 1µg 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
2% 20% 77%
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 OtherOther +66.7%
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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
37% 3% 61%
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
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
91% 3% 3% 3%
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

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.