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 283% higher.
- Sweet potato has 12 times less sodium than sauerkraut. Sauerkraut has 661mg of sodium, while sweet potato has 55mg.
- Sweet potato has a higher glycemic index (70) than sauerkraut (32).
We used Sauerkraut, canned, solids and liquids and Sweet potato, raw, unprepared types in this comparison.
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 | +141% |
| Contains more MagnesiumMagnesium | +92.3% |
| Contains more PotassiumPotassium | +98.2% |
| Contains more CopperCopper | +57.3% |
| Contains more ZincZinc | +57.9% |
| Contains more PhosphorusPhosphorus | +135% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +70.9% |
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 | +512.5% |
| Contains more Vitamin KVitamin K | +622.2% |
| Contains more FolateFolate | +118.2% |
| Contains more Vitamin AVitamin A | +70800% |
| Contains more Vitamin EVitamin E | +85.7% |
| Contains more Vitamin B1Vitamin B1 | +271.4% |
| Contains more Vitamin B2Vitamin B2 | +177.3% |
| Contains more Vitamin B3Vitamin B3 | +289.5% |
| Contains more Vitamin B5Vitamin B5 | +760.2% |
| Contains more Vitamin B6Vitamin B6 | +60.8% |
| Contains more CholineCholine | +18.3% |
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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more FatsFats | +180% |
| Contains more WaterWater | +19.7% |
| Contains more OtherOther | +119.4% |
| Contains more ProteinProtein | +72.5% |
| Contains more CarbsCarbs | +370.1% |
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +1200% |
| Contains more Poly. FatPolyunsaturated fat | +378.6% |
| Contains less Sat. FatSaturated fat | -47.1% |
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:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +585.7% |
| Contains more FructoseFructose | +1650% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 1µg | 709µg | 79% |
| Sodium | 661mg | 55mg | 26% |
| Vitamin C | 14.7mg | 2.4mg | 14% |
| Vitamin B5 | 0.093mg | 0.8mg | 14% |
| Iron | 1.47mg | 0.61mg | 11% |
| Vitamin K | 13µg | 1.8µg | 9% |
| Copper | 0.096mg | 0.151mg | 6% |
| Vitamin B6 | 0.13mg | 0.209mg | 6% |
| Starch | 12.65g | 5% | |
| Manganese | 0.151mg | 0.258mg | 5% |
| Vitamin B1 | 0.021mg | 0.078mg | 5% |
| Carbs | 4.28g | 20.12g | 5% |
| Potassium | 170mg | 337mg | 5% |
| Phosphorus | 20mg | 47mg | 4% |
| Vitamin B2 | 0.022mg | 0.061mg | 3% |
| Vitamin B3 | 0.143mg | 0.557mg | 3% |
| Folate | 24µg | 11µg | 3% |
| Calories | 19kcal | 86kcal | 3% |
| Magnesium | 13mg | 25mg | 3% |
| Vitamin E | 0.14mg | 0.26mg | 1% |
| Zinc | 0.19mg | 0.3mg | 1% |
| Fructose | 0.04g | 0.7g | 1% |
| Protein | 0.91g | 1.57g | 1% |
| Fats | 0.14g | 0.05g | 0% |
| Net carbs | 1.38g | 17.12g | N/A |
| Calcium | 30mg | 30mg | 0% |
| Sugar | 1.78g | 4.18g | N/A |
| Fiber | 2.9g | 3g | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Choline | 10.4mg | 12.3mg | 0% |
| Saturated fat | 0.034g | 0.018g | 0% |
| Monounsaturated fat | 0.013g | 0.001g | 0% |
| Polyunsaturated fat | 0.067g | 0.014g | 0% |
| Tryptophan | 0.008mg | 0.031mg | 0% |
| Threonine | 0.025mg | 0.083mg | 0% |
| Isoleucine | 0.021mg | 0.055mg | 0% |
| Leucine | 0.029mg | 0.092mg | 0% |
| Lysine | 0.031mg | 0.066mg | 0% |
| Methionine | 0.009mg | 0.029mg | 0% |
| Phenylalanine | 0.023mg | 0.089mg | 0% |
| Valine | 0.03mg | 0.086mg | 0% |
| Histidine | 0.016mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
12%
31%
Minerals Daily Need Coverage Score
24%
20%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 606mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.016g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.8)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 2.4g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)