Sauerkraut vs. Russet potato — In-Depth Nutrition Comparison
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A recap on differences between Sauerkraut and Russet potato
- Sauerkraut is higher in Vitamin K, and Vitamin C, yet Russet potato is higher in Vitamin B6, Potassium, Vitamin B3, Phosphorus, and Vitamin B5.
- Sauerkraut covers your daily Sodium needs 28% more than Russet potato.
- Sauerkraut contains 7 times more Vitamin K than Russet potato. While Sauerkraut contains 13µg of Vitamin K, Russet potato contains only 2µg.
- The amount of Sodium in Russet potato is lower.
Food varieties used in this article are Sauerkraut, canned, solids and liquids and Potatoes, Russet, flesh and skin, baked.
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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
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Calcium
+66.7%
Contains
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Iron
+37.4%
Contains
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Selenium
+20%
Contains
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Magnesium
+130.8%
Contains
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Phosphorus
+255%
Contains
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Potassium
+223.5%
Contains
less
Sodium
-97.9%
Contains
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Zinc
+84.2%
Contains
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Copper
+11.5%
Contains
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Manganese
+51%
Contains
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Calcium
+66.7%
Contains
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Iron
+37.4%
Contains
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Selenium
+20%
Contains
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Magnesium
+130.8%
Contains
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Phosphorus
+255%
Contains
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Potassium
+223.5%
Contains
less
Sodium
-97.9%
Contains
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Zinc
+84.2%
Contains
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Copper
+11.5%
Contains
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Manganese
+51%
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.
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Contains
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Vitamin A
+80%
Contains
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Vitamin E
+100%
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Vitamin C
+77.1%
Contains
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Vitamin K
+550%
Contains
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Vitamin B1
+219%
Contains
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Vitamin B2
+118.2%
Contains
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Vitamin B3
+842.7%
Contains
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Vitamin B5
+308.6%
Contains
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Vitamin B6
+172.3%
Equal in Folate - 26
Contains
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Vitamin A
+80%
Contains
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Vitamin E
+100%
Contains
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Vitamin C
+77.1%
Contains
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Vitamin K
+550%
Contains
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Vitamin B1
+219%
Contains
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Vitamin B2
+118.2%
Contains
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Vitamin B3
+842.7%
Contains
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Vitamin B5
+308.6%
Contains
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Vitamin B6
+172.3%
Equal in Folate - 26
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+24.3%
Contains
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Other
+59.3%
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Protein
+189%
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Carbs
+400.9%
Equal in Fats - 0.13
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Water
+24.3%
Contains
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Other
+59.3%
Contains
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Protein
+189%
Contains
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Carbs
+400.9%
Equal in Fats - 0.13
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+333.3%
Contains
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Polyunsaturated fat
+24.1%
Equal in Saturated Fat - 0.032
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
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Monounsaturated Fat
+333.3%
Contains
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Polyunsaturated fat
+24.1%
Equal in Saturated Fat - 0.032
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+164.3%
Contains
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Fructose
+700%
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
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Glucose
+164.3%
Contains
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Fructose
+700%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.38g | 19.14g |
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| Protein | 0.91g | 2.63g |
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| Fats | 0.14g | 0.13g |
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| Carbs | 4.28g | 21.44g |
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| Calories | 19kcal | 97kcal |
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| Starch | 17.45g |
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| Fructose | 0.04g | 0.32g |
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| Sugar | 1.78g | 1.08g |
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| Fiber | 2.9g | 2.3g |
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| Calcium | 30mg | 18mg |
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| Iron | 1.47mg | 1.07mg |
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| Magnesium | 13mg | 30mg |
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| Phosphorus | 20mg | 71mg |
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| Potassium | 170mg | 550mg |
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| Sodium | 661mg | 14mg |
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| Zinc | 0.19mg | 0.35mg |
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| Copper | 0.096mg | 0.107mg |
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| Manganese | 0.151mg | 0.228mg |
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| Selenium | 0.6µg | 0.5µg |
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| Vitamin A | 18IU | 10IU |
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| Vitamin A RAE | 1µg | 1µg | |
| Vitamin E | 0.14mg | 0.07mg |
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| Vitamin C | 14.7mg | 8.3mg |
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| Vitamin B1 | 0.021mg | 0.067mg |
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| Vitamin B2 | 0.022mg | 0.048mg |
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| Vitamin B3 | 0.143mg | 1.348mg |
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| Vitamin B5 | 0.093mg | 0.38mg |
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| Vitamin B6 | 0.13mg | 0.354mg |
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| Folate | 24µg | 26µg |
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| Vitamin K | 13µg | 2µg |
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| Tryptophan | 0.008mg | 0.027mg |
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| Threonine | 0.025mg | 0.086mg |
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| Isoleucine | 0.021mg | 0.085mg |
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| Leucine | 0.029mg | 0.125mg |
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| Lysine | 0.031mg | 0.137mg |
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| Methionine | 0.009mg | 0.041mg |
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| Phenylalanine | 0.023mg | 0.104mg |
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| Valine | 0.03mg | 0.131mg |
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| Histidine | 0.016mg | 0.044mg |
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| Saturated Fat | 0.034g | 0.032g |
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| Monounsaturated Fat | 0.013g | 0.003g |
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| Polyunsaturated fat | 0.067g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
24%
23%
Comparison summary
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 647mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Russet potato is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.