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Sauerkraut vs Sweet potato - In-Depth Nutrition Comparison

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What are the main differences between Sauerkraut and Sweet potato?

  • Sauerkraut is richer in Vitamin C, Iron, and Vitamin K, while Sweet potato is higher in Vitamin A, Vitamin B5, Copper, and Vitamin B6.
  • Sweet potato's daily need coverage for Vitamin A is 79% higher.
  • Sweet potato has 12 times less Sodium than Sauerkraut. Sauerkraut has 661mg of Sodium, while Sweet potato has 55mg.

We used Sauerkraut, canned, solids and liquids and Sweet potato, raw, unprepared types in this comparison.

Infographic

Sauerkraut vs Sweet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +141%
Contains more Potassium +98.2%
Contains more Magnesium +92.3%
Contains more Copper +57.3%
Contains more Zinc +57.9%
Contains more Phosphorus +135%
Contains less Sodium -91.7%
Equal in Calcium - 30
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Iron +141%
Contains more Potassium +98.2%
Contains more Magnesium +92.3%
Contains more Copper +57.3%
Contains more Zinc +57.9%
Contains more Phosphorus +135%
Contains less Sodium -91.7%
Equal in Calcium - 30

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +512.5%
Contains more Vitamin K +622.2%
Contains more Folate +118.2%
Contains more Vitamin A +78716.7%
Contains more Vitamin E +85.7%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +177.3%
Contains more Vitamin B3 +289.5%
Contains more Vitamin B5 +760.2%
Contains more Vitamin B6 +60.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +512.5%
Contains more Vitamin K +622.2%
Contains more Folate +118.2%
Contains more Vitamin A +78716.7%
Contains more Vitamin E +85.7%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +177.3%
Contains more Vitamin B3 +289.5%
Contains more Vitamin B5 +760.2%
Contains more Vitamin B6 +60.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
85
Sweet potato
Mineral Summary Score
28
Sauerkraut
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
9%
Sweet potato
Carbohydrates
4%
Sauerkraut
20%
Sweet potato
Fats
1%
Sauerkraut
0%
Sweet potato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Sweet potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 606mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.4g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sauerkraut Sweet potato Opinion
Calories 19 86 Sweet potato
Protein 0.91 1.57 Sweet potato
Fats 0.14 0.05 Sauerkraut
Vitamin C 14.7 2.4 Sauerkraut
Net carbs 1.3799999952316284 17.1200008392334 Sweet potato
Carbs 4.28 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.61 Sauerkraut
Calcium 30 30
Potassium 170 337 Sweet potato
Magnesium 13 25 Sweet potato
Sugar 1.78 4.18 Sauerkraut
Fiber 2.9 3 Sweet potato
Copper 0.096 0.151 Sweet potato
Zinc 0.19 0.3 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 20 47 Sweet potato
Sodium 661 55 Sweet potato
Vitamin A 18 14187 Sweet potato
Vitamin E 0.14 0.26 Sweet potato
Vitamin D 0 0
Vitamin B1 0.021 0.078 Sweet potato
Vitamin B2 0.022 0.061 Sweet potato
Vitamin B3 0.143 0.557 Sweet potato
Vitamin B5 0.093 0.8 Sweet potato
Vitamin B6 0.13 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 13 1.8 Sauerkraut
Folate 24 11 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.018 Sweet potato
Monounsaturated Fat 0.013 0.001 Sauerkraut
Polyunsaturated fat 0.067 0.014 Sauerkraut
Tryptophan 0.008 0.031 Sweet potato
Threonine 0.025 0.083 Sweet potato
Isoleucine 0.021 0.055 Sweet potato
Leucine 0.029 0.092 Sweet potato
Lysine 0.031 0.066 Sweet potato
Methionine 0.009 0.029 Sweet potato
Phenylalanine 0.023 0.089 Sweet potato
Valine 0.03 0.086 Sweet potato
Histidine 0.016 0.031 Sweet potato
Fructose 0.04 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.