Sweet potato vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the differences between sweet potatoes and sauerkraut?
- Sweet potatoes are higher in vitamin A, vitamin B5, manganese, vitamin B6, potassium, vitamin B3, and copper; however, sauerkraut is richer in iron and vitamin K.
- Sweet potatoes' daily need coverage for vitamin A is 384% more.
- Sauerkraut contains 10 times less vitamin B3 than sweet potatoes. Sweet potatoes contain 1.487mg of vitamin B3, while sauerkraut contains 0.143mg.
- Sweet potatoes have less sodium.
- Sauerkraut has a lower glycemic index (32) than sweet potatoes (70).
We used Sweet potato, cooked, baked in skin, flesh, without salt and Sauerkraut, canned, solids, and liquids types in this article.
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 more MagnesiumMagnesium | +107.7% |
| Contains more CalciumCalcium | +26.7% |
| Contains more PotassiumPotassium | +179.4% |
| Contains more CopperCopper | +67.7% |
| Contains more ZincZinc | +68.4% |
| Contains more PhosphorusPhosphorus | +170% |
| Contains less SodiumSodium | -94.6% |
| Contains more ManganeseManganese | +229.1% |
| Contains more IronIron | +113% |
| Contains more SeleniumSelenium | +200% |
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 more Vitamin CVitamin C | +33.3% |
| Contains more Vitamin AVitamin A | +96000% |
| Contains more Vitamin EVitamin E | +407.1% |
| Contains more Vitamin B1Vitamin B1 | +409.5% |
| Contains more Vitamin B2Vitamin B2 | +381.8% |
| Contains more Vitamin B3Vitamin B3 | +939.9% |
| Contains more Vitamin B5Vitamin B5 | +850.5% |
| Contains more Vitamin B6Vitamin B6 | +120% |
| Contains more CholineCholine | +26% |
| Contains more Vitamin KVitamin K | +465.2% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 1µg | 107% |
| Sodium | 36mg | 661mg | 27% |
| Vitamin B5 | 0.884mg | 0.093mg | 16% |
| Manganese | 0.497mg | 0.151mg | 15% |
| Vitamin B6 | 0.286mg | 0.13mg | 12% |
| Iron | 0.69mg | 1.47mg | 10% |
| Potassium | 475mg | 170mg | 9% |
| Vitamin K | 2.3µg | 13µg | 9% |
| Vitamin B3 | 1.487mg | 0.143mg | 8% |
| Copper | 0.161mg | 0.096mg | 7% |
| Vitamin B1 | 0.107mg | 0.021mg | 7% |
| Vitamin B2 | 0.106mg | 0.022mg | 6% |
| Carbs | 20.71g | 4.28g | 5% |
| Vitamin C | 19.6mg | 14.7mg | 5% |
| Folate | 6µg | 24µg | 5% |
| Phosphorus | 54mg | 20mg | 5% |
| Vitamin E | 0.71mg | 0.14mg | 4% |
| Calories | 90kcal | 19kcal | 4% |
| Starch | 7.05g | 3% | |
| Magnesium | 27mg | 13mg | 3% |
| Protein | 2.01g | 0.91g | 2% |
| Fiber | 3.3g | 2.9g | 2% |
| Zinc | 0.32mg | 0.19mg | 1% |
| Fructose | 0.5g | 0.04g | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Calcium | 38mg | 30mg | 1% |
| Fats | 0.15g | 0.14g | 0% |
| Net carbs | 17.41g | 1.38g | N/A |
| Sugar | 6.48g | 1.78g | N/A |
| Choline | 13.1mg | 10.4mg | 0% |
| Saturated fat | 0.052g | 0.034g | 0% |
| Monounsaturated fat | 0.002g | 0.013g | 0% |
| Polyunsaturated fat | 0.092g | 0.067g | 0% |
| Tryptophan | 0.04mg | 0.008mg | 0% |
| Threonine | 0.107mg | 0.025mg | 0% |
| Isoleucine | 0.07mg | 0.021mg | 0% |
| Leucine | 0.118mg | 0.029mg | 0% |
| Lysine | 0.084mg | 0.031mg | 0% |
| Methionine | 0.037mg | 0.009mg | 0% |
| Phenylalanine | 0.114mg | 0.023mg | 0% |
| Valine | 0.11mg | 0.03mg | 0% |
| Histidine | 0.039mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +120.9% |
| Contains more CarbsCarbs | +383.9% |
| Contains more WaterWater | +22.1% |
| Contains more OtherOther | +59.3% |
~equal in
Fats
~0.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Poly. FatPolyunsaturated fat | +37.3% |
| Contains less Sat. FatSaturated fat | -34.6% |
| Contains more Mono. FatMonounsaturated fat | +550% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
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 | +307.1% |
| Contains more FructoseFructose | +1150% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
