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Sweet potato vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and sauerkraut?

  • Sweet potato is richer in vitamin A, vitamin B5, copper, and vitamin B6, while sauerkraut is higher in vitamin C, iron, and vitamin K.
  • Sweet potato's daily need coverage for vitamin A is 283% higher.
  • Sauerkraut has 9 times less vitamin B5 than sweet potato. Sweet potato has 0.8mg of vitamin B5, while sauerkraut has 0.093mg.
  • Sweet potato is lower in sodium.
  • Sweet potato has a higher glycemic index (70) than sauerkraut (32).

We used Sweet potato, raw, unprepared and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Sweet potato vs Sauerkraut 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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%
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%
Contains more IronIron +141%
~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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
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%
Contains more Vitamin CVitamin C +512.5%
Contains more Vitamin KVitamin K +622.2%
Contains more FolateFolate +118.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +72.5%
Contains more CarbsCarbs +370.1%
Contains more FatsFats +180%
Contains more WaterWater +19.7%
Contains more OtherOther +119.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated fat -47.1%
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +378.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
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.
Sweet potato Sauerkraut
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 Sweet potato Sauerkraut DV% diff.
Vitamin A 709µg 1µg 79%
Sodium 55mg 661mg 26%
Vitamin C 2.4mg 14.7mg 14%
Vitamin B5 0.8mg 0.093mg 14%
Iron 0.61mg 1.47mg 11%
Vitamin K 1.8µg 13µg 9%
Copper 0.151mg 0.096mg 6%
Vitamin B6 0.209mg 0.13mg 6%
Starch 12.65g 5%
Manganese 0.258mg 0.151mg 5%
Vitamin B1 0.078mg 0.021mg 5%
Carbs 20.12g 4.28g 5%
Potassium 337mg 170mg 5%
Phosphorus 47mg 20mg 4%
Vitamin B2 0.061mg 0.022mg 3%
Vitamin B3 0.557mg 0.143mg 3%
Folate 11µg 24µg 3%
Calories 86kcal 19kcal 3%
Magnesium 25mg 13mg 3%
Vitamin E 0.26mg 0.14mg 1%
Zinc 0.3mg 0.19mg 1%
Fructose 0.7g 0.04g 1%
Protein 1.57g 0.91g 1%
Fats 0.05g 0.14g 0%
Net carbs 17.12g 1.38g N/A
Calcium 30mg 30mg 0%
Sugar 4.18g 1.78g N/A
Fiber 3g 2.9g 0%
Selenium 0.6µg 0.6µg 0%
Choline 12.3mg 10.4mg 0%
Saturated fat 0.018g 0.034g 0%
Monounsaturated fat 0.001g 0.013g 0%
Polyunsaturated fat 0.014g 0.067g 0%
Tryptophan 0.031mg 0.008mg 0%
Threonine 0.083mg 0.025mg 0%
Isoleucine 0.055mg 0.021mg 0%
Leucine 0.092mg 0.029mg 0%
Lysine 0.066mg 0.031mg 0%
Methionine 0.029mg 0.009mg 0%
Phenylalanine 0.089mg 0.023mg 0%
Valine 0.086mg 0.03mg 0%
Histidine 0.031mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Sauerkraut
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
31%
Sweet potato
12%
Sauerkraut
Minerals Daily Need Coverage Score
20%
Sweet potato
24%
Sauerkraut

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.