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  6. Garden asparagus vs. Sauerkraut

Garden asparagus vs. Sauerkraut — In-Depth Nutrition Comparison

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Significant differences between Garden asparagus and Sauerkraut

  • Garden asparagus has more Vitamin K, Copper, Vitamin B1, Vitamin B2, Iron, Folate, Vitamin E , and Vitamin B3, however, Sauerkraut is richer in Vitamin C.
  • Sauerkraut covers your daily Sodium needs 29% more than Garden asparagus.
  • Sauerkraut has 8 times less Vitamin E than Garden asparagus. Garden asparagus has 1.13mg of Vitamin E , while Sauerkraut has 0.14mg.
  • Garden asparagus contains less Sodium.

Specific food types used in this comparison are Asparagus, raw and Sauerkraut, canned, solids and liquids.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
9
:
1
Sauerkraut
Sauerkraut
Contains more Iron +45.6%
Contains more Phosphorus +160%
Contains more Potassium +18.8%
Contains less Sodium -99.7%
Contains more Zinc +184.2%
Contains more Copper +96.9%
Contains more Selenium +283.3%
Contains more Calcium +25%
Equal in Magnesium - 13
Equal in Manganese - 0.151
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Iron +45.6%
Contains more Phosphorus +160%
Contains more Potassium +18.8%
Contains less Sodium -99.7%
Contains more Zinc +184.2%
Contains more Copper +96.9%
Contains more Selenium +283.3%
Contains more Calcium +25%
Equal in Magnesium - 13
Equal in Manganese - 0.151

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.
Garden asparagus
Garden asparagus
8
:
2
Sauerkraut
Sauerkraut
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 Folate +116.7%
Contains more Vitamin K +220%
Contains more Vitamin C +162.5%
Contains more Vitamin B6 +42.9%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +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 Folate +116.7%
Contains more Vitamin K +220%
Contains more Vitamin C +162.5%
Contains more Vitamin B6 +42.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +141.8%
Contains more Fats +16.7%
Contains more Carbs +10.3%
Contains more Other +270.7%
Equal in Water - 92.52
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +141.8%
Contains more Fats +16.7%
Contains more Carbs +10.3%
Contains more Other +270.7%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
0
:
3
Sauerkraut
Sauerkraut
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +34%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +34%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
0
Sauerkraut
Sauerkraut
Contains more Sucrose +∞%
Contains more Glucose +364.3%
Contains more Fructose +2400%
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sauerkraut
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 Sucrose +∞%
Contains more Glucose +364.3%
Contains more Fructose +2400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Sauerkraut Opinion
Net carbs 1.78g 1.38g Garden asparagus
Protein 2.2g 0.91g Garden asparagus
Fats 0.12g 0.14g Sauerkraut
Carbs 3.88g 4.28g Sauerkraut
Calories 20kcal 19kcal Garden asparagus
Fructose 1g 0.04g Garden asparagus
Sugar 1.88g 1.78g Sauerkraut
Fiber 2.1g 2.9g Sauerkraut
Calcium 24mg 30mg Sauerkraut
Iron 2.14mg 1.47mg Garden asparagus
Magnesium 14mg 13mg Garden asparagus
Phosphorus 52mg 20mg Garden asparagus
Potassium 202mg 170mg Garden asparagus
Sodium 2mg 661mg Garden asparagus
Zinc 0.54mg 0.19mg Garden asparagus
Copper 0.189mg 0.096mg Garden asparagus
Manganese 0.158mg 0.151mg Garden asparagus
Selenium 2.3µg 0.6µg Garden asparagus
Vitamin A 756IU 18IU Garden asparagus
Vitamin A RAE 38µg 1µg Garden asparagus
Vitamin E 1.13mg 0.14mg Garden asparagus
Vitamin C 5.6mg 14.7mg Sauerkraut
Vitamin B1 0.143mg 0.021mg Garden asparagus
Vitamin B2 0.141mg 0.022mg Garden asparagus
Vitamin B3 0.978mg 0.143mg Garden asparagus
Vitamin B5 0.274mg 0.093mg Garden asparagus
Vitamin B6 0.091mg 0.13mg Sauerkraut
Folate 52µg 24µg Garden asparagus
Vitamin K 41.6µg 13µg Garden asparagus
Tryptophan 0.027mg 0.008mg Garden asparagus
Threonine 0.084mg 0.025mg Garden asparagus
Isoleucine 0.075mg 0.021mg Garden asparagus
Leucine 0.128mg 0.029mg Garden asparagus
Lysine 0.104mg 0.031mg Garden asparagus
Methionine 0.031mg 0.009mg Garden asparagus
Phenylalanine 0.075mg 0.023mg Garden asparagus
Valine 0.115mg 0.03mg Garden asparagus
Histidine 0.049mg 0.016mg Garden asparagus
Saturated Fat 0.04g 0.034g Sauerkraut
Monounsaturated Fat 0g 0.013g Sauerkraut
Polyunsaturated fat 0.05g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
29%
Garden asparagus
13%
Sauerkraut
Minerals Daily Need Coverage Score
25%
Garden asparagus
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $3)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 659mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus 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)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.