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  6. Beetroot vs. Sauerkraut

Beetroot vs. Sauerkraut — In-Depth Nutrition Comparison

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How are Beetroot and Sauerkraut different?

  • Beetroot is higher in Folate, and Manganese, however, Sauerkraut is richer in Vitamin C, Vitamin K, and Iron.
  • Daily need coverage for Sodium from Sauerkraut is 25% higher.
  • Beetroot contains 5 times more Folate than Sauerkraut. While Beetroot contains 109µg of Folate, Sauerkraut contains only 24µg.
  • Sauerkraut has less Sugar.

Beets, raw and Sauerkraut, canned, solids and liquids are the varieties used in this article.

Infographic

Beetroot 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.
Beetroot
Beetroot
7
:
3
Sauerkraut
Sauerkraut
Contains more Magnesium +76.9%
Contains more Phosphorus +100%
Contains more Potassium +91.2%
Contains less Sodium -88.2%
Contains more Zinc +84.2%
Contains more Manganese +117.9%
Contains more Selenium +16.7%
Contains more Calcium +87.5%
Contains more Iron +83.8%
Contains more Copper +28%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +76.9%
Contains more Phosphorus +100%
Contains more Potassium +91.2%
Contains less Sodium -88.2%
Contains more Zinc +84.2%
Contains more Manganese +117.9%
Contains more Selenium +16.7%
Contains more Calcium +87.5%
Contains more Iron +83.8%
Contains more Copper +28%

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.
Beetroot
Beetroot
6
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +133.6%
Contains more Vitamin B5 +66.7%
Contains more Folate +354.2%
Contains more Vitamin E +250%
Contains more Vitamin C +200%
Contains more Vitamin B6 +94%
Contains more Vitamin K +6400%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Sauerkraut
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 +83.3%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +133.6%
Contains more Vitamin B5 +66.7%
Contains more Folate +354.2%
Contains more Vitamin E +250%
Contains more Vitamin C +200%
Contains more Vitamin B6 +94%
Contains more Vitamin K +6400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +76.9%
Contains more Fats +21.4%
Contains more Carbs +123.4%
Contains more Other +99.1%
Equal in Water - 92.52
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Sauerkraut
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 +76.9%
Contains more Fats +21.4%
Contains more Carbs +123.4%
Contains more Other +99.1%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
2
:
1
Sauerkraut
Sauerkraut
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +11.7%
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +11.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Sauerkraut
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beetroot Sauerkraut Opinion
Net carbs 6.76g 1.38g Beetroot
Protein 1.61g 0.91g Beetroot
Fats 0.17g 0.14g Beetroot
Carbs 9.56g 4.28g Beetroot
Calories 43kcal 19kcal Beetroot
Fructose 0.04g Sauerkraut
Sugar 6.76g 1.78g Sauerkraut
Fiber 2.8g 2.9g Sauerkraut
Calcium 16mg 30mg Sauerkraut
Iron 0.8mg 1.47mg Sauerkraut
Magnesium 23mg 13mg Beetroot
Phosphorus 40mg 20mg Beetroot
Potassium 325mg 170mg Beetroot
Sodium 78mg 661mg Beetroot
Zinc 0.35mg 0.19mg Beetroot
Copper 0.075mg 0.096mg Sauerkraut
Manganese 0.329mg 0.151mg Beetroot
Selenium 0.7µg 0.6µg Beetroot
Vitamin A 33IU 18IU Beetroot
Vitamin A RAE 2µg 1µg Beetroot
Vitamin E 0.04mg 0.14mg Sauerkraut
Vitamin C 4.9mg 14.7mg Sauerkraut
Vitamin B1 0.031mg 0.021mg Beetroot
Vitamin B2 0.04mg 0.022mg Beetroot
Vitamin B3 0.334mg 0.143mg Beetroot
Vitamin B5 0.155mg 0.093mg Beetroot
Vitamin B6 0.067mg 0.13mg Sauerkraut
Folate 109µg 24µg Beetroot
Vitamin K 0.2µg 13µg Sauerkraut
Tryptophan 0.019mg 0.008mg Beetroot
Threonine 0.047mg 0.025mg Beetroot
Isoleucine 0.048mg 0.021mg Beetroot
Leucine 0.068mg 0.029mg Beetroot
Lysine 0.058mg 0.031mg Beetroot
Methionine 0.018mg 0.009mg Beetroot
Phenylalanine 0.046mg 0.023mg Beetroot
Valine 0.056mg 0.03mg Beetroot
Histidine 0.021mg 0.016mg Beetroot
Saturated Fat 0.027g 0.034g Beetroot
Monounsaturated Fat 0.032g 0.013g Beetroot
Polyunsaturated fat 0.06g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Beetroot
13%
Sauerkraut
Minerals Daily Need Coverage Score
19%
Beetroot
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 4.98g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 583mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.