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Eggplant vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 1.75g)
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Eggplant
Eggplant is lower in glycemic index (difference - 17)
Which food is cheaper?
Eggplant
Eggplant is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.034 g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Eggplant Sauerkraut
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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
6
Eggplant
13
Sauerkraut
Mineral Summary Score
7
Eggplant
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 Potassium +34.7%
Contains more Phosphorus +20%
Contains less Sodium -99.7%
Contains more Iron +539.1%
Contains more Calcium +233.3%
Contains more Copper +18.5%
Contains more Zinc +18.8%
Equal in Magnesium - 13
Contains more Potassium +34.7%
Contains more Phosphorus +20%
Contains less Sodium -99.7%
Contains more Iron +539.1%
Contains more Calcium +233.3%
Contains more Copper +18.5%
Contains more Zinc +18.8%
Equal in Magnesium - 13

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 +27.8%
Contains more Vitamin E +114.3%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +68.2%
Contains more Vitamin B3 +353.8%
Contains more Vitamin B5 +202.2%
Contains more Vitamin C +568.2%
Contains more Vitamin B6 +54.8%
Contains more Vitamin K +271.4%
Contains more Vitamin A +27.8%
Contains more Vitamin E +114.3%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +68.2%
Contains more Vitamin B3 +353.8%
Contains more Vitamin B5 +202.2%
Contains more Vitamin C +568.2%
Contains more Vitamin B6 +54.8%
Contains more Vitamin K +271.4%

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
6%
Eggplant
5%
Sauerkraut
Carbohydrates
6%
Eggplant
4%
Sauerkraut
Fats
1%
Eggplant
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 Eggplant Sauerkraut Opinion
Calories 25 19 Eggplant
Protein 0.98 0.91 Eggplant
Fats 0.18 0.14 Eggplant
Vitamin C 2.2 14.7 Sauerkraut
Carbs 5.88 4.28 Eggplant
Cholesterol 0 0
Vitamin D 0 0
Iron 0.23 1.47 Sauerkraut
Calcium 9 30 Sauerkraut
Potassium 229 170 Eggplant
Magnesium 14 13 Eggplant
Sugars 3.53 1.78 Eggplant
Fiber 3 2.9 Eggplant
Copper 0.081 0.096 Sauerkraut
Zinc 0.16 0.19 Sauerkraut
Starch
Phosphorus 24 20 Eggplant
Sodium 2 661 Eggplant
Vitamin A 23 18 Eggplant
Vitamin E 0.3 0.14 Eggplant
Vitamin D 0 0
Vitamin B1 0.039 0.021 Eggplant
Vitamin B2 0.037 0.022 Eggplant
Vitamin B3 0.649 0.143 Eggplant
Vitamin B5 0.281 0.093 Eggplant
Vitamin B6 0.084 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 3.5 13 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.034 0.034
Monounsaturated Fat 0.016 0.013 Eggplant
Polyunsaturated fat 0.076 0.067 Eggplant
Tryptophan 0.009 0.008 Eggplant
Threonine 0.037 0.025 Eggplant
Isoleucine 0.045 0.021 Eggplant
Leucine 0.064 0.029 Eggplant
Lysine 0.047 0.031 Eggplant
Methionine 0.011 0.009 Eggplant
Phenylalanine 0.043 0.023 Eggplant
Valine 0.053 0.03 Eggplant
Histidine 0.023 0.016 Eggplant
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.