Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Olive
  5. Compare
  6. Olive vs. Sauerkraut

Olive vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

Important differences between Olive and Sauerkraut

  • Olive has more Iron, Copper, Vitamin E , and Calcium, however, Sauerkraut has more Vitamin C, Vitamin K, Vitamin B6, Folate, and Manganese.
  • Olive's daily need coverage for Iron is 23% more.
  • Olive has 42 times more Saturated Fat than Sauerkraut. Olive has 1.415g of Saturated Fat, while Sauerkraut has 0.034g.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Sauerkraut, canned, solids and liquids.

Infographic

Olive 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.
Olive
Olive
5
:
5
Sauerkraut
Sauerkraut
Contains more Calcium +193.3%
Contains more Iron +124.5%
Contains more Zinc +15.8%
Contains more Copper +161.5%
Contains more Selenium +50%
Contains more Magnesium +225%
Contains more Phosphorus +566.7%
Contains more Potassium +2025%
Contains less Sodium -10.1%
Contains more Manganese +655%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +193.3%
Contains more Iron +124.5%
Contains more Zinc +15.8%
Contains more Copper +161.5%
Contains more Selenium +50%
Contains more Magnesium +225%
Contains more Phosphorus +566.7%
Contains more Potassium +2025%
Contains less Sodium -10.1%
Contains more Manganese +655%

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.
Olive
Olive
2
:
8
Sauerkraut
Sauerkraut
Contains more Vitamin A +2138.9%
Contains more Vitamin E +1078.6%
Contains more Vitamin C +1533.3%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +286.5%
Contains more Vitamin B5 +520%
Contains more Vitamin B6 +1344.4%
Contains more Folate +∞%
Contains more Vitamin K +828.6%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +2138.9%
Contains more Vitamin E +1078.6%
Contains more Vitamin C +1533.3%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +286.5%
Contains more Vitamin B5 +520%
Contains more Vitamin B6 +1344.4%
Contains more Folate +∞%
Contains more Vitamin K +828.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Sauerkraut
Sauerkraut
Contains more Fats +7528.6%
Contains more Carbs +46.3%
Contains more Water +15.7%
Equal in Protein - 0.91
Equal in Other - 2.15
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 Fats +7528.6%
Contains more Carbs +46.3%
Contains more Water +15.7%
Equal in Protein - 0.91
Equal in Other - 2.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +60576.9%
Contains more Polyunsaturated fat +1259.7%
Contains less Saturated Fat -97.6%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +60576.9%
Contains more Polyunsaturated fat +1259.7%
Contains less Saturated Fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Sauerkraut Opinion
Net carbs 3.06g 1.38g Olive
Protein 0.84g 0.91g Sauerkraut
Fats 10.68g 0.14g Olive
Carbs 6.26g 4.28g Olive
Calories 115kcal 19kcal Olive
Fructose 0.04g Sauerkraut
Sugar 0g 1.78g Olive
Fiber 3.2g 2.9g Olive
Calcium 88mg 30mg Olive
Iron 3.3mg 1.47mg Olive
Magnesium 4mg 13mg Sauerkraut
Phosphorus 3mg 20mg Sauerkraut
Potassium 8mg 170mg Sauerkraut
Sodium 735mg 661mg Sauerkraut
Zinc 0.22mg 0.19mg Olive
Copper 0.251mg 0.096mg Olive
Manganese 0.02mg 0.151mg Sauerkraut
Selenium 0.9µg 0.6µg Olive
Vitamin A 403IU 18IU Olive
Vitamin A RAE 20µg 1µg Olive
Vitamin E 1.65mg 0.14mg Olive
Vitamin C 0.9mg 14.7mg Sauerkraut
Vitamin B1 0.003mg 0.021mg Sauerkraut
Vitamin B2 0mg 0.022mg Sauerkraut
Vitamin B3 0.037mg 0.143mg Sauerkraut
Vitamin B5 0.015mg 0.093mg Sauerkraut
Vitamin B6 0.009mg 0.13mg Sauerkraut
Folate 0µg 24µg Sauerkraut
Vitamin K 1.4µg 13µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.026mg 0.025mg Olive
Isoleucine 0.031mg 0.021mg Olive
Leucine 0.05mg 0.029mg Olive
Lysine 0.032mg 0.031mg Olive
Methionine 0.012mg 0.009mg Olive
Phenylalanine 0.029mg 0.023mg Olive
Valine 0.038mg 0.03mg Olive
Histidine 0.023mg 0.016mg Olive
Saturated Fat 1.415g 0.034g Sauerkraut
Monounsaturated Fat 7.888g 0.013g Olive
Polyunsaturated fat 0.911g 0.067g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic
Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish

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
6%
Olive
13%
Sauerkraut
Minerals Daily Need Coverage Score
35%
Olive
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 74mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.381g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2.5)
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.78g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.