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Garden asparagus vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.006g)
Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 0.1g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 659mg)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Garden asparagus Sauerkraut
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals ok
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus 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
28
Garden asparagus
13
Sauerkraut
Mineral Summary Score
16
Garden asparagus
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 Iron +45.6%
Contains more Potassium +18.8%
Contains more Copper +96.9%
Contains more Zinc +184.2%
Contains more Phosphorus +160%
Contains less Sodium -99.7%
Contains more Calcium +25%
Equal in Magnesium - 13
Contains more Iron +45.6%
Contains more Potassium +18.8%
Contains more Copper +96.9%
Contains more Zinc +184.2%
Contains more Phosphorus +160%
Contains less Sodium -99.7%
Contains more Calcium +25%
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 +4100%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +540.9%
Contains more Vitamin B3 +583.9%
Contains more Vitamin B5 +194.6%
Contains more Vitamin K +220%
Contains more Vitamin C +162.5%
Contains more Vitamin B6 +42.9%
Contains more Vitamin A +4100%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +540.9%
Contains more Vitamin B3 +583.9%
Contains more Vitamin B5 +194.6%
Contains more Vitamin K +220%
Contains more Vitamin C +162.5%
Contains more Vitamin B6 +42.9%

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
13%
Garden asparagus
5%
Sauerkraut
Carbohydrates
4%
Garden asparagus
4%
Sauerkraut
Fats
1%
Garden asparagus
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 Garden asparagus Sauerkraut Opinion
Calories 20 19 Garden asparagus
Protein 2.2 0.91 Garden asparagus
Fats 0.12 0.14 Sauerkraut
Vitamin C 5.6 14.7 Sauerkraut
Carbs 3.88 4.28 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.47 Garden asparagus
Calcium 24 30 Sauerkraut
Potassium 202 170 Garden asparagus
Magnesium 14 13 Garden asparagus
Sugars 1.88 1.78 Garden asparagus
Fiber 2.1 2.9 Sauerkraut
Copper 0.189 0.096 Garden asparagus
Zinc 0.54 0.19 Garden asparagus
Starch
Phosphorus 52 20 Garden asparagus
Sodium 2 661 Garden asparagus
Vitamin A 756 18 Garden asparagus
Vitamin E 1.13 0.14 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.021 Garden asparagus
Vitamin B2 0.141 0.022 Garden asparagus
Vitamin B3 0.978 0.143 Garden asparagus
Vitamin B5 0.274 0.093 Garden asparagus
Vitamin B6 0.091 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 41.6 13 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.034 Sauerkraut
Monounsaturated Fat 0 0.013 Sauerkraut
Polyunsaturated fat 0.05 0.067 Sauerkraut
Tryptophan 0.027 0.008 Garden asparagus
Threonine 0.084 0.025 Garden asparagus
Isoleucine 0.075 0.021 Garden asparagus
Leucine 0.128 0.029 Garden asparagus
Lysine 0.104 0.031 Garden asparagus
Methionine 0.031 0.009 Garden asparagus
Phenylalanine 0.075 0.023 Garden asparagus
Valine 0.115 0.03 Garden asparagus
Histidine 0.049 0.016 Garden asparagus
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.