Sauerkraut vs. Russet potato — In-Depth Nutrition Comparison
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A recap on the differences between sauerkraut and russet potatoes
- Sauerkraut is higher in vitamin K and vitamin C, yet russet potatoes are higher in vitamin B6, potassium, vitamin B3, phosphorus, and vitamin B5.
- Sauerkraut covers your daily sodium needs 28% more than russet potatoes.
- Sauerkraut contains 7 times more vitamin K than russet potatoes. While sauerkraut contains 13µg of vitamin K, russet potatoes contain only 2µg.
- The amount of sodium in russet potatoes is lower.
- The glycemic index of sauerkraut is lower.
Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Potatoes, Russet, flesh, and skin, baked.
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.
| Contains more CalciumCalcium | +66.7% |
| Contains more IronIron | +37.4% |
| Contains more SeleniumSelenium | +20% |
| Contains more MagnesiumMagnesium | +130.8% |
| Contains more PotassiumPotassium | +223.5% |
| Contains more CopperCopper | +11.5% |
| Contains more ZincZinc | +84.2% |
| Contains more PhosphorusPhosphorus | +255% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +77.1% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin KVitamin K | +550% |
| Contains more Vitamin B1Vitamin B1 | +219% |
| Contains more Vitamin B2Vitamin B2 | +118.2% |
| Contains more Vitamin B3Vitamin B3 | +842.7% |
| Contains more Vitamin B5Vitamin B5 | +308.6% |
| Contains more Vitamin B6Vitamin B6 | +172.3% |
| Contains more CholineCholine | +44.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 661mg | 14mg | 28% |
| Vitamin B6 | 0.13mg | 0.354mg | 17% |
| Potassium | 170mg | 550mg | 11% |
| Vitamin K | 13µg | 2µg | 9% |
| Vitamin B3 | 0.143mg | 1.348mg | 8% |
| Starch | 17.45g | 7% | |
| Vitamin C | 14.7mg | 8.3mg | 7% |
| Phosphorus | 20mg | 71mg | 7% |
| Carbs | 4.28g | 21.44g | 6% |
| Vitamin B5 | 0.093mg | 0.38mg | 6% |
| Iron | 1.47mg | 1.07mg | 5% |
| Calories | 19kcal | 97kcal | 4% |
| Vitamin B1 | 0.021mg | 0.067mg | 4% |
| Magnesium | 13mg | 30mg | 4% |
| Manganese | 0.151mg | 0.228mg | 3% |
| Protein | 0.91g | 2.63g | 3% |
| Vitamin B2 | 0.022mg | 0.048mg | 2% |
| Fiber | 2.9g | 2.3g | 2% |
| Zinc | 0.19mg | 0.35mg | 1% |
| Choline | 10.4mg | 15mg | 1% |
| Copper | 0.096mg | 0.107mg | 1% |
| Calcium | 30mg | 18mg | 1% |
| Folate | 24µg | 26µg | 1% |
| Fats | 0.14g | 0.13g | 0% |
| Net carbs | 1.38g | 19.14g | N/A |
| Sugar | 1.78g | 1.08g | N/A |
| Vitamin E | 0.14mg | 0.07mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Selenium | 0.6µg | 0.5µg | 0% |
| Saturated fat | 0.034g | 0.032g | 0% |
| Monounsaturated fat | 0.013g | 0.003g | 0% |
| Polyunsaturated fat | 0.067g | 0.054g | 0% |
| Tryptophan | 0.008mg | 0.027mg | 0% |
| Threonine | 0.025mg | 0.086mg | 0% |
| Isoleucine | 0.021mg | 0.085mg | 0% |
| Leucine | 0.029mg | 0.125mg | 0% |
| Lysine | 0.031mg | 0.137mg | 0% |
| Methionine | 0.009mg | 0.041mg | 0% |
| Phenylalanine | 0.023mg | 0.104mg | 0% |
| Valine | 0.03mg | 0.131mg | 0% |
| Histidine | 0.016mg | 0.044mg | 0% |
| Fructose | 0.04g | 0.32g | 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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more WaterWater | +24.3% |
| Contains more OtherOther | +59.3% |
| Contains more ProteinProtein | +189% |
| Contains more CarbsCarbs | +400.9% |
~equal in
Fats
~0.13g
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated fat | +333.3% |
| Contains more Poly. FatPolyunsaturated fat | +24.1% |
~equal in
Saturated fat
~0.032g
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:
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 more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +164.3% |
| Contains more FructoseFructose | +700% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
