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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 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

Sauerkraut vs Sweet potato infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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%
~equal in Calcium ~30mg
~equal in Selenium ~0.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
20% 77%
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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
55% 3% 42%
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
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
75% 15% 6% 4%
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.
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

All nutrients comparison - raw data values

Nutrient Sauerkraut Sweet potato 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?

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

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%
Sauerkraut
31%
Sweet potato
Minerals Daily Need Coverage Score
24%
Sauerkraut
20%
Sweet potato

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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.