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Garlic 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 - 0.055g)
Which food contains less Sugars?
Garlic
Garlic contains less Sugars (difference - 0.78g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 644mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Garlic Sauerkraut
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garlic 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
36
Garlic
13
Sauerkraut
Mineral Summary Score
31
Garlic
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
Garlic
8
:
Contains more Iron +15.6%
Contains more Calcium +503.3%
Contains more Potassium +135.9%
Contains more Magnesium +92.3%
Contains more Copper +211.5%
Contains more Zinc +510.5%
Contains more Phosphorus +665%
Contains less Sodium -97.4%
Contains more Iron +15.6%
Contains more Calcium +503.3%
Contains more Potassium +135.9%
Contains more Magnesium +92.3%
Contains more Copper +211.5%
Contains more Zinc +510.5%
Contains more Phosphorus +665%
Contains less Sodium -97.4%

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
Garlic
6
:
Contains more Vitamin C +112.2%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +540.9%
Contains more Vitamin B6 +850%
Contains more Vitamin A +100%
Contains more Vitamin E +75%
Contains more Vitamin K +664.7%
Contains more Vitamin C +112.2%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +540.9%
Contains more Vitamin B6 +850%
Contains more Vitamin A +100%
Contains more Vitamin E +75%
Contains more Vitamin K +664.7%

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
38%
Garlic
5%
Sauerkraut
Carbohydrates
33%
Garlic
4%
Sauerkraut
Fats
2%
Garlic
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 Garlic Sauerkraut Opinion
Calories 149 19 Garlic
Protein 6.36 0.91 Garlic
Fats 0.5 0.14 Garlic
Vitamin C 31.2 14.7 Garlic
Carbs 33.06 4.28 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 1.47 Garlic
Calcium 181 30 Garlic
Potassium 401 170 Garlic
Magnesium 25 13 Garlic
Sugars 1 1.78 Sauerkraut
Fiber 2.1 2.9 Sauerkraut
Copper 0.299 0.096 Garlic
Zinc 1.16 0.19 Garlic
Starch
Phosphorus 153 20 Garlic
Sodium 17 661 Garlic
Vitamin A 9 18 Sauerkraut
Vitamin E 0.08 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.2 0.021 Garlic
Vitamin B2 0.11 0.022 Garlic
Vitamin B3 0.7 0.143 Garlic
Vitamin B5 0.596 0.093 Garlic
Vitamin B6 1.235 0.13 Garlic
Vitamin B12 0 0
Vitamin K 1.7 13 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.089 0.034 Sauerkraut
Monounsaturated Fat 0.011 0.013 Sauerkraut
Polyunsaturated fat 0.249 0.067 Garlic
Tryptophan 0.066 0.008 Garlic
Threonine 0.157 0.025 Garlic
Isoleucine 0.217 0.021 Garlic
Leucine 0.308 0.029 Garlic
Lysine 0.273 0.031 Garlic
Methionine 0.076 0.009 Garlic
Phenylalanine 0.183 0.023 Garlic
Valine 0.291 0.03 Garlic
Histidine 0.113 0.016 Garlic
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.