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 RAE, Vitamin B5, Copper, and Vitamin B6.
- Sweet potato's daily need coverage for Vitamin A RAE 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
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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
+141%
Contains
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Magnesium
+92.3%
Contains
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Phosphorus
+135%
Contains
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Potassium
+98.2%
Contains
less
Sodium
-91.7%
Contains
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Zinc
+57.9%
Contains
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Copper
+57.3%
Contains
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Manganese
+70.9%
Equal in Calcium - 30
Equal in Selenium - 0.6
Contains
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Iron
+141%
Contains
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Magnesium
+92.3%
Contains
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Phosphorus
+135%
Contains
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Potassium
+98.2%
Contains
less
Sodium
-91.7%
Contains
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Zinc
+57.9%
Contains
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Copper
+57.3%
Contains
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Manganese
+70.9%
Equal in Calcium - 30
Equal in Selenium - 0.6
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
+512.5%
Contains
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Folate
+118.2%
Contains
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Vitamin K
+622.2%
Contains
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Vitamin A
+78716.7%
Contains
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Vitamin E
+85.7%
Contains
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Vitamin B1
+271.4%
Contains
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Vitamin B2
+177.3%
Contains
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Vitamin B3
+289.5%
Contains
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Vitamin B5
+760.2%
Contains
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Vitamin B6
+60.8%
Contains
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Vitamin C
+512.5%
Contains
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Folate
+118.2%
Contains
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Vitamin K
+622.2%
Contains
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Vitamin A
+78716.7%
Contains
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Vitamin E
+85.7%
Contains
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Vitamin B1
+271.4%
Contains
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Vitamin B2
+177.3%
Contains
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Vitamin B3
+289.5%
Contains
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Vitamin B5
+760.2%
Contains
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Vitamin B6
+60.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+180%
Contains
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Water
+19.7%
Contains
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Other
+119.4%
Contains
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Protein
+72.5%
Contains
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Carbs
+370.1%
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
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Fats
+180%
Contains
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Water
+19.7%
Contains
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Other
+119.4%
Contains
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Protein
+72.5%
Contains
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Carbs
+370.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1200%
Contains
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Polyunsaturated fat
+378.6%
Contains
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Saturated Fat
-47.1%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Contains
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Monounsaturated Fat
+1200%
Contains
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Polyunsaturated fat
+378.6%
Contains
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Saturated Fat
-47.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+585.7%
Contains
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Fructose
+1650%
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
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+585.7%
Contains
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Fructose
+1650%
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 | |
|
Opinion |
| Net carbs | 1.38g | 17.12g |
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| Protein | 0.91g | 1.57g |
|
| Fats | 0.14g | 0.05g |
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| Carbs | 4.28g | 20.12g |
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| Calories | 19kcal | 86kcal |
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| Starch | 12.65g |
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| Fructose | 0.04g | 0.7g |
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| Sugar | 1.78g | 4.18g |
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| Fiber | 2.9g | 3g |
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| Calcium | 30mg | 30mg | |
| Iron | 1.47mg | 0.61mg |
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| Magnesium | 13mg | 25mg |
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| Phosphorus | 20mg | 47mg |
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| Potassium | 170mg | 337mg |
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| Sodium | 661mg | 55mg |
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| Zinc | 0.19mg | 0.3mg |
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| Copper | 0.096mg | 0.151mg |
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| Manganese | 0.151mg | 0.258mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin A | 18IU | 14187IU |
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| Vitamin A RAE | 1µg | 709µg |
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| Vitamin E | 0.14mg | 0.26mg |
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| Vitamin C | 14.7mg | 2.4mg |
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| Vitamin B1 | 0.021mg | 0.078mg |
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| Vitamin B2 | 0.022mg | 0.061mg |
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| Vitamin B3 | 0.143mg | 0.557mg |
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| Vitamin B5 | 0.093mg | 0.8mg |
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| Vitamin B6 | 0.13mg | 0.209mg |
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| Folate | 24µg | 11µg |
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| Vitamin K | 13µg | 1.8µg |
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| Tryptophan | 0.008mg | 0.031mg |
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| Threonine | 0.025mg | 0.083mg |
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| Isoleucine | 0.021mg | 0.055mg |
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| Leucine | 0.029mg | 0.092mg |
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| Lysine | 0.031mg | 0.066mg |
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| Methionine | 0.009mg | 0.029mg |
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| Phenylalanine | 0.023mg | 0.089mg |
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| Valine | 0.03mg | 0.086mg |
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| Histidine | 0.016mg | 0.031mg |
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| Saturated Fat | 0.034g | 0.018g |
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| Monounsaturated Fat | 0.013g | 0.001g |
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| Polyunsaturated fat | 0.067g | 0.014g |
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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%
85%
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?
?
The foods are relatively equal in Cholesterol (0 mg)