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Sweet potato vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between Sweet potato and Sauerkraut?

  • Sweet potato is higher in Vitamin A RAE, Vitamin B5, Manganese, Vitamin B6, Potassium, Vitamin B3, and Copper, however, Sauerkraut is richer in Iron, and Vitamin K.
  • Sweet potato's daily need coverage for Vitamin A RAE is 107% more.
  • Sauerkraut contains 10 times less Vitamin B3 than Sweet potato. Sweet potato contains 1.487mg of Vitamin B3, while Sauerkraut contains 0.143mg.
  • Sweet potato has less Sodium.

We used Sweet potato, cooked, baked in skin, flesh, without salt and Sauerkraut, canned, solids and liquids types in this article.

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.
Contains more Calcium +26.7%
Contains more Magnesium +107.7%
Contains more Phosphorus +170%
Contains more Potassium +179.4%
Contains less Sodium -94.6%
Contains more Zinc +68.4%
Contains more Copper +67.7%
Contains more Manganese +229.1%
Contains more Iron +113%
Contains more Selenium +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +26.7%
Contains more Magnesium +107.7%
Contains more Phosphorus +170%
Contains more Potassium +179.4%
Contains less Sodium -94.6%
Contains more Zinc +68.4%
Contains more Copper +67.7%
Contains more Manganese +229.1%
Contains more Iron +113%
Contains more Selenium +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 A +106666.7%
Contains more Vitamin E +407.1%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +409.5%
Contains more Vitamin B2 +381.8%
Contains more Vitamin B3 +939.9%
Contains more Vitamin B5 +850.5%
Contains more Vitamin B6 +120%
Contains more Folate +300%
Contains more Vitamin K +465.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +106666.7%
Contains more Vitamin E +407.1%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +409.5%
Contains more Vitamin B2 +381.8%
Contains more Vitamin B3 +939.9%
Contains more Vitamin B5 +850.5%
Contains more Vitamin B6 +120%
Contains more Folate +300%
Contains more Vitamin K +465.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +120.9%
Contains more Carbs +383.9%
Contains more Water +22.1%
Contains more Other +59.3%
Equal in Fats - 0.14
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 Protein +120.9%
Contains more Carbs +383.9%
Contains more Water +22.1%
Contains more Other +59.3%
Equal in Fats - 0.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +37.3%
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +550%
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Polyunsaturated fat +37.3%
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +550%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +307.1%
Contains more Fructose +1150%
Contains more Maltose +∞%
52% 17% 4% 4% 23%
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
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +307.1%
Contains more Fructose +1150%
Contains more Maltose +∞%

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 price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Sauerkraut Opinion
Net carbs 17.41g 1.38g Sweet potato
Protein 2.01g 0.91g Sweet potato
Fats 0.15g 0.14g Sweet potato
Carbs 20.71g 4.28g Sweet potato
Calories 90kcal 19kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g 0.04g Sweet potato
Sugar 6.48g 1.78g Sauerkraut
Fiber 3.3g 2.9g Sweet potato
Calcium 38mg 30mg Sweet potato
Iron 0.69mg 1.47mg Sauerkraut
Magnesium 27mg 13mg Sweet potato
Phosphorus 54mg 20mg Sweet potato
Potassium 475mg 170mg Sweet potato
Sodium 36mg 661mg Sweet potato
Zinc 0.32mg 0.19mg Sweet potato
Copper 0.161mg 0.096mg Sweet potato
Manganese 0.497mg 0.151mg Sweet potato
Selenium 0.2µg 0.6µg Sauerkraut
Vitamin A 19218IU 18IU Sweet potato
Vitamin A RAE 961µg 1µg Sweet potato
Vitamin E 0.71mg 0.14mg Sweet potato
Vitamin C 19.6mg 14.7mg Sweet potato
Vitamin B1 0.107mg 0.021mg Sweet potato
Vitamin B2 0.106mg 0.022mg Sweet potato
Vitamin B3 1.487mg 0.143mg Sweet potato
Vitamin B5 0.884mg 0.093mg Sweet potato
Vitamin B6 0.286mg 0.13mg Sweet potato
Folate 6µg 24µg Sauerkraut
Vitamin K 2.3µg 13µg Sauerkraut
Tryptophan 0.04mg 0.008mg Sweet potato
Threonine 0.107mg 0.025mg Sweet potato
Isoleucine 0.07mg 0.021mg Sweet potato
Leucine 0.118mg 0.029mg Sweet potato
Lysine 0.084mg 0.031mg Sweet potato
Methionine 0.037mg 0.009mg Sweet potato
Phenylalanine 0.114mg 0.023mg Sweet potato
Valine 0.11mg 0.03mg Sweet potato
Histidine 0.039mg 0.016mg Sweet potato
Saturated Fat 0.052g 0.034g Sauerkraut
Monounsaturated Fat 0.002g 0.013g Sauerkraut
Polyunsaturated fat 0.092g 0.067g Sweet potato

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

People also compare

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
120%
Sweet potato
13%
Sauerkraut
Minerals Daily Need Coverage Score
25%
Sweet potato
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 625mg)
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 - 4.7g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.018g)
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/168483/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.