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 79% 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.
We used Sweet potato, raw, unprepared and Sauerkraut, canned, solids and liquids types in this comparison.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Potassium
+98.2%
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Magnesium
+92.3%
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Copper
+57.3%
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Zinc
+57.9%
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Phosphorus
+135%
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less
Sodium
-91.7%
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Iron
+141%
Equal in Calcium - 30
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Potassium
+98.2%
Contains
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Magnesium
+92.3%
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Copper
+57.3%
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Zinc
+57.9%
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Phosphorus
+135%
Contains
less
Sodium
-91.7%
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Iron
+141%
Equal in Calcium - 30
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+78716.7%
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Vitamin E
+85.7%
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Vitamin B1
+271.4%
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Vitamin B2
+177.3%
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Vitamin B3
+289.5%
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Vitamin B5
+760.2%
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Vitamin B6
+60.8%
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Vitamin C
+512.5%
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Vitamin K
+622.2%
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Folate
+118.2%
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Vitamin A
+78716.7%
Contains
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Vitamin E
+85.7%
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Vitamin B1
+271.4%
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Vitamin B2
+177.3%
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Vitamin B3
+289.5%
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Vitamin B5
+760.2%
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Vitamin B6
+60.8%
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Vitamin C
+512.5%
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Vitamin K
+622.2%
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Folate
+118.2%
Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
13
Mineral Summary Score
21
28
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
5%
Carbohydrates
20%
4%
Fats
0%
1%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 | ||
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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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)
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 86 | 19 |
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| Protein | 1.57 | 0.91 |
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| Fats | 0.05 | 0.14 |
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| Vitamin C | 2.4 | 14.7 |
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| Net carbs | 17.1200008392334 | 1.3799999952316284 |
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| Carbs | 20.12 | 4.28 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 0.61 | 1.47 |
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| Calcium | 30 | 30 | |
| Potassium | 337 | 170 |
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| Magnesium | 25 | 13 |
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| Sugar | 4.18 | 1.78 |
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| Fiber | 3 | 2.9 |
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| Copper | 0.151 | 0.096 |
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| Zinc | 0.3 | 0.19 |
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| Starch | 12.65 |
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| Phosphorus | 47 | 20 |
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| Sodium | 55 | 661 |
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| Vitamin A | 14187 | 18 |
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| Vitamin E | 0.26 | 0.14 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.078 | 0.021 |
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| Vitamin B2 | 0.061 | 0.022 |
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| Vitamin B3 | 0.557 | 0.143 |
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| Vitamin B5 | 0.8 | 0.093 |
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| Vitamin B6 | 0.209 | 0.13 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 1.8 | 13 |
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| Folate | 11 | 24 |
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| Trans Fat | 0 | 0 | |
| Saturated Fat | 0.018 | 0.034 |
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| Monounsaturated Fat | 0.001 | 0.013 |
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| Polyunsaturated fat | 0.014 | 0.067 |
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| Tryptophan | 0.031 | 0.008 |
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| Threonine | 0.083 | 0.025 |
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| Isoleucine | 0.055 | 0.021 |
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| Leucine | 0.092 | 0.029 |
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| Lysine | 0.066 | 0.031 |
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| Methionine | 0.029 | 0.009 |
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| Phenylalanine | 0.089 | 0.023 |
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| Valine | 0.086 | 0.03 |
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| Histidine | 0.031 | 0.016 |
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| Fructose | 0.7 | 0.04 |
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