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Broccoli vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.005g)
Which food contains less Sugars?
Broccoli
Broccoli contains less Sugars (difference - 0.08g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 628mg)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.6)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Sauerkraut
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Broccoli Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
80
Broccoli
13
Sauerkraut
Mineral Summary Score
14
Broccoli
21
Sauerkraut

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 Calcium +56.7%
Contains more Potassium +85.9%
Contains more Magnesium +61.5%
Contains more Zinc +115.8%
Contains more Phosphorus +230%
Contains less Sodium -95%
Contains more Iron +101.4%
Contains more Copper +95.9%
Contains more Calcium +56.7%
Contains more Potassium +85.9%
Contains more Magnesium +61.5%
Contains more Zinc +115.8%
Contains more Phosphorus +230%
Contains less Sodium -95%
Contains more Iron +101.4%
Contains more Copper +95.9%

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 C +506.8%
Contains more Vitamin A +3361.1%
Contains more Vitamin E +457.1%
Contains more Vitamin B1 +238.1%
Contains more Vitamin B2 +431.8%
Contains more Vitamin B3 +346.9%
Contains more Vitamin B5 +516.1%
Contains more Vitamin B6 +34.6%
Contains more Vitamin K +681.5%
Contains more Vitamin C +506.8%
Contains more Vitamin A +3361.1%
Contains more Vitamin E +457.1%
Contains more Vitamin B1 +238.1%
Contains more Vitamin B2 +431.8%
Contains more Vitamin B3 +346.9%
Contains more Vitamin B5 +516.1%
Contains more Vitamin B6 +34.6%
Contains more Vitamin K +681.5%

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 the food
Protein
17%
Broccoli
5%
Sauerkraut
Carbohydrates
7%
Broccoli
4%
Sauerkraut
Fats
2%
Broccoli
1%
Sauerkraut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Broccoli Sauerkraut Opinion
Calories 34 19 Broccoli
Protein 2.82 0.91 Broccoli
Fats 0.37 0.14 Broccoli
Vitamin C 89.2 14.7 Broccoli
Carbs 6.64 4.28 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 1.47 Sauerkraut
Calcium 47 30 Broccoli
Potassium 316 170 Broccoli
Magnesium 21 13 Broccoli
Sugars 1.7 1.78 Sauerkraut
Fiber 2.6 2.9 Sauerkraut
Copper 0.049 0.096 Sauerkraut
Zinc 0.41 0.19 Broccoli
Starch 0 Broccoli
Phosphorus 66 20 Broccoli
Sodium 33 661 Broccoli
Vitamin A 623 18 Broccoli
Vitamin E 0.78 0.14 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.021 Broccoli
Vitamin B2 0.117 0.022 Broccoli
Vitamin B3 0.639 0.143 Broccoli
Vitamin B5 0.573 0.093 Broccoli
Vitamin B6 0.175 0.13 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 13 Broccoli
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.039 0.034 Sauerkraut
Monounsaturated Fat 0.011 0.013 Sauerkraut
Polyunsaturated fat 0.038 0.067 Sauerkraut
Tryptophan 0.033 0.008 Broccoli
Threonine 0.088 0.025 Broccoli
Isoleucine 0.079 0.021 Broccoli
Leucine 0.129 0.029 Broccoli
Lysine 0.135 0.031 Broccoli
Methionine 0.038 0.009 Broccoli
Phenylalanine 0.117 0.023 Broccoli
Valine 0.125 0.03 Broccoli
Histidine 0.059 0.016 Broccoli
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.