Sauerkraut vs. Sweet potato — In-Depth Nutrition Comparison
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What are the differences between sauerkraut and sweet potatoes?
- Sauerkraut is higher in iron and vitamin K; however, sweet potatoes are richer in vitamin A, vitamin B5, manganese, vitamin B6, potassium, vitamin B3, and copper.
- Sweet potatoes' daily need coverage for vitamin A is 384% more.
- Sweet potatoes contain 18 times less sodium than sauerkraut. Sauerkraut contains 661mg of sodium, while sweet potatoes contain 36mg.
- Sauerkraut has a lower glycemic index (32) than sweet potatoes (70).
We used Sauerkraut, canned, solids, and liquids and Sweet potato, cooked, baked in skin, flesh, without salt types in this article.
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 IronIron | +113% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +107.7% |
| Contains more CalciumCalcium | +26.7% |
| Contains more PotassiumPotassium | +179.4% |
| Contains more CopperCopper | +67.7% |
| Contains more ZincZinc | +68.4% |
| Contains more PhosphorusPhosphorus | +170% |
| Contains less SodiumSodium | -94.6% |
| Contains more ManganeseManganese | +229.1% |
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 KVitamin K | +465.2% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin CVitamin C | +33.3% |
| Contains more Vitamin AVitamin A | +96000% |
| Contains more Vitamin EVitamin E | +407.1% |
| Contains more Vitamin B1Vitamin B1 | +409.5% |
| Contains more Vitamin B2Vitamin B2 | +381.8% |
| Contains more Vitamin B3Vitamin B3 | +939.9% |
| Contains more Vitamin B5Vitamin B5 | +850.5% |
| Contains more Vitamin B6Vitamin B6 | +120% |
| Contains more CholineCholine | +26% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 1µg | 961µg | 107% |
| Sodium | 661mg | 36mg | 27% |
| Vitamin B5 | 0.093mg | 0.884mg | 16% |
| Manganese | 0.151mg | 0.497mg | 15% |
| Vitamin B6 | 0.13mg | 0.286mg | 12% |
| Iron | 1.47mg | 0.69mg | 10% |
| Potassium | 170mg | 475mg | 9% |
| Vitamin K | 13µg | 2.3µg | 9% |
| Vitamin B3 | 0.143mg | 1.487mg | 8% |
| Copper | 0.096mg | 0.161mg | 7% |
| Vitamin B1 | 0.021mg | 0.107mg | 7% |
| Vitamin B2 | 0.022mg | 0.106mg | 6% |
| Carbs | 4.28g | 20.71g | 5% |
| Vitamin C | 14.7mg | 19.6mg | 5% |
| Folate | 24µg | 6µg | 5% |
| Phosphorus | 20mg | 54mg | 5% |
| Vitamin E | 0.14mg | 0.71mg | 4% |
| Calories | 19kcal | 90kcal | 4% |
| Starch | 7.05g | 3% | |
| Magnesium | 13mg | 27mg | 3% |
| Protein | 0.91g | 2.01g | 2% |
| Fiber | 2.9g | 3.3g | 2% |
| Zinc | 0.19mg | 0.32mg | 1% |
| Fructose | 0.04g | 0.5g | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Calcium | 30mg | 38mg | 1% |
| Fats | 0.14g | 0.15g | 0% |
| Net carbs | 1.38g | 17.41g | N/A |
| Sugar | 1.78g | 6.48g | N/A |
| Choline | 10.4mg | 13.1mg | 0% |
| Saturated fat | 0.034g | 0.052g | 0% |
| Monounsaturated fat | 0.013g | 0.002g | 0% |
| Polyunsaturated fat | 0.067g | 0.092g | 0% |
| Tryptophan | 0.008mg | 0.04mg | 0% |
| Threonine | 0.025mg | 0.107mg | 0% |
| Isoleucine | 0.021mg | 0.07mg | 0% |
| Leucine | 0.029mg | 0.118mg | 0% |
| Lysine | 0.031mg | 0.084mg | 0% |
| Methionine | 0.009mg | 0.037mg | 0% |
| Phenylalanine | 0.023mg | 0.114mg | 0% |
| Valine | 0.03mg | 0.11mg | 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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more WaterWater | +22.1% |
| Contains more OtherOther | +59.3% |
| Contains more ProteinProtein | +120.9% |
| Contains more CarbsCarbs | +383.9% |
~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
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated fat | -34.6% |
| Contains more Mono. FatMonounsaturated fat | +550% |
| Contains more Poly. FatPolyunsaturated fat | +37.3% |
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:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +307.1% |
| Contains more FructoseFructose | +1150% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
