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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 RAE, 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 RAE 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.

Infographic

Sweet potato vs Sauerkraut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +92.3%
Contains more Phosphorus +135%
Contains more Potassium +98.2%
Contains less Sodium -91.7%
Contains more Zinc +57.9%
Contains more Copper +57.3%
Contains more Iron +141%
Equal in Calcium - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Magnesium +92.3%
Contains more Phosphorus +135%
Contains more Potassium +98.2%
Contains less Sodium -91.7%
Contains more Zinc +57.9%
Contains more Copper +57.3%
Contains more 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 more Vitamin A +78716.7%
Contains more Vitamin E +85.7%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +177.3%
Contains more Vitamin B3 +289.5%
Contains more Vitamin B5 +760.2%
Contains more Vitamin B6 +60.8%
Contains more Vitamin C +512.5%
Contains more Folate +118.2%
Contains more Vitamin K +622.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +78716.7%
Contains more Vitamin E +85.7%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +177.3%
Contains more Vitamin B3 +289.5%
Contains more Vitamin B5 +760.2%
Contains more Vitamin B6 +60.8%
Contains more Vitamin C +512.5%
Contains more Folate +118.2%
Contains more Vitamin K +622.2%

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.
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 Opinion
Net carbs 17.12g 1.38g Sweet potato
Protein 1.57g 0.91g Sweet potato
Fats 0.05g 0.14g Sauerkraut
Carbs 20.12g 4.28g Sweet potato
Calories 86kcal 19kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g 0.04g Sweet potato
Sugar 4.18g 1.78g Sauerkraut
Fiber 3g 2.9g Sweet potato
Calcium 30mg 30mg
Iron 0.61mg 1.47mg Sauerkraut
Magnesium 25mg 13mg Sweet potato
Phosphorus 47mg 20mg Sweet potato
Potassium 337mg 170mg Sweet potato
Sodium 55mg 661mg Sweet potato
Zinc 0.3mg 0.19mg Sweet potato
Copper 0.151mg 0.096mg Sweet potato
Vitamin A 14187IU 18IU Sweet potato
Vitamin E 0.26mg 0.14mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 14.7mg Sauerkraut
Vitamin B1 0.078mg 0.021mg Sweet potato
Vitamin B2 0.061mg 0.022mg Sweet potato
Vitamin B3 0.557mg 0.143mg Sweet potato
Vitamin B5 0.8mg 0.093mg Sweet potato
Vitamin B6 0.209mg 0.13mg Sweet potato
Folate 11µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 13µg Sauerkraut
Tryptophan 0.031mg 0.008mg Sweet potato
Threonine 0.083mg 0.025mg Sweet potato
Isoleucine 0.055mg 0.021mg Sweet potato
Leucine 0.092mg 0.029mg Sweet potato
Lysine 0.066mg 0.031mg Sweet potato
Methionine 0.029mg 0.009mg Sweet potato
Phenylalanine 0.089mg 0.023mg Sweet potato
Valine 0.086mg 0.03mg Sweet potato
Histidine 0.031mg 0.016mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.034g Sweet potato
Monounsaturated Fat 0.001g 0.013g Sauerkraut
Polyunsaturated fat 0.014g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Sweet potato
13
Sauerkraut
Mineral Summary Score
21
Sweet potato
28
Sauerkraut

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%
Sweet potato
5%
Sauerkraut
Carbohydrates
20%
Sweet potato
4%
Sauerkraut
Fats
0%
Sweet potato
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.