Sauerkraut vs. Sweet potato leaves — In-Depth Nutrition Comparison
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The main differences between Sauerkraut and Sweet potato leaves
- Sauerkraut is richer in Iron, yet Sweet potato leaves are richer in Vitamin K, Vitamin B2, Vitamin A RAE, Magnesium, Vitamin B1, Potassium, Fiber, and Phosphorus.
- Daily need coverage for Vitamin K from Sweet potato leaves is 241% higher.
- Sauerkraut contains 110 times more Sodium than Sweet potato leaves. Sauerkraut contains 661mg of Sodium, while Sweet potato leaves contain 6mg.
Food types used in this article are Sauerkraut, canned, solids and liquids and Sweet potato leaves, raw.
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
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Iron
+51.5%
Contains
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Calcium
+160%
Contains
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Magnesium
+438.5%
Contains
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Phosphorus
+305%
Contains
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Potassium
+198.8%
Contains
less
Sodium
-99.1%
Contains
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Selenium
+50%
Contains
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Iron
+51.5%
Contains
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Calcium
+160%
Contains
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Magnesium
+438.5%
Contains
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Phosphorus
+305%
Contains
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Potassium
+198.8%
Contains
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Sodium
-99.1%
Contains
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Selenium
+50%
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
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Vitamin C
+33.6%
Contains
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Vitamin A
+20888.9%
Contains
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Vitamin B1
+642.9%
Contains
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Vitamin B2
+1468.2%
Contains
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Vitamin B3
+690.2%
Contains
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Vitamin B5
+141.9%
Contains
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Vitamin B6
+46.2%
Contains
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Vitamin K
+2224.6%
Contains
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Vitamin C
+33.6%
Contains
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Vitamin A
+20888.9%
Contains
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Vitamin B1
+642.9%
Contains
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Vitamin B2
+1468.2%
Contains
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Vitamin B3
+690.2%
Contains
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Vitamin B5
+141.9%
Contains
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Vitamin B6
+46.2%
Contains
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Vitamin K
+2224.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+56.9%
Contains
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Protein
+173.6%
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Fats
+264.3%
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Carbs
+106.1%
Equal in Water - 86.81
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 g
Contains
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Other
+56.9%
Contains
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Protein
+173.6%
Contains
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Fats
+264.3%
Contains
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Carbs
+106.1%
Equal in Water - 86.81
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-69.4%
Contains
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Monounsaturated Fat
+53.8%
Contains
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Polyunsaturated fat
+240.3%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Saturated Fat:
0.111 g
Monounsaturated Fat:
0.02 g
Polyunsaturated fat:
0.228 g
Contains
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Saturated Fat
-69.4%
Contains
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Monounsaturated Fat
+53.8%
Contains
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Polyunsaturated fat
+240.3%
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.38g | 3.52g |
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| Protein | 0.91g | 2.49g |
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| Fats | 0.14g | 0.51g |
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| Carbs | 4.28g | 8.82g |
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| Calories | 19kcal | 42kcal |
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| Fructose | 0.04g |
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| Sugar | 1.78g |
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| Fiber | 2.9g | 5.3g |
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| Calcium | 30mg | 78mg |
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| Iron | 1.47mg | 0.97mg |
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| Magnesium | 13mg | 70mg |
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| Phosphorus | 20mg | 81mg |
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| Potassium | 170mg | 508mg |
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| Sodium | 661mg | 6mg |
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| Zinc | 0.19mg |
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| Copper | 0.096mg |
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| Manganese | 0.151mg |
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| Selenium | 0.6µg | 0.9µg |
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| Vitamin A | 18IU | 3778IU |
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| Vitamin A RAE | 1µg | 189µg |
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| Vitamin E | 0.14mg |
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| Vitamin C | 14.7mg | 11mg |
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| Vitamin B1 | 0.021mg | 0.156mg |
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| Vitamin B2 | 0.022mg | 0.345mg |
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| Vitamin B3 | 0.143mg | 1.13mg |
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| Vitamin B5 | 0.093mg | 0.225mg |
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| Vitamin B6 | 0.13mg | 0.19mg |
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| Folate | 24µg |
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| Vitamin K | 13µg | 302.2µg |
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| Tryptophan | 0.008mg | 0.035mg |
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| Threonine | 0.025mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.031mg | 0.228mg |
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| Methionine | 0.009mg | 0.086mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.03mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.034g | 0.111g |
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| Monounsaturated Fat | 0.013g | 0.02g |
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| Polyunsaturated fat | 0.067g | 0.228g |
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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%
101%
Minerals Daily Need Coverage Score
24%
20%
Comparison summary
Which food is lower in Sugar?
Sweet potato leaves is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Sweet potato leaves contains less Sodium (difference - 655mg)
Which food is lower in glycemic index?
Sweet potato leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Sweet potato leaves is cheaper (difference - $1)
Which food is richer in vitamins?
Sweet potato leaves is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.077g)
Which food contains less Cholesterol?
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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.