Rutabagas vs. Sauerkraut — In-Depth Nutrition Comparison
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The main differences between Rutabagas and Sauerkraut
- Rutabagas are richer in Vitamin C, and Vitamin B1, yet Sauerkraut is richer in Iron, Vitamin K, and Copper.
- Daily need coverage for Sodium from Sauerkraut is 28% higher.
- Rutabagas contain 5 times more Vitamin B3 than Sauerkraut. Rutabagas contain 0.7mg of Vitamin B3, while Sauerkraut contains 0.143mg.
- Rutabagas contain less Sodium.
Food types used in this article are Rutabagas, raw and Sauerkraut, canned, solids and liquids.
Infographic
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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.
Contains
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Calcium
+43.3%
Contains
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Magnesium
+53.8%
Contains
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Phosphorus
+165%
Contains
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Potassium
+79.4%
Contains
less
Sodium
-98.2%
Contains
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Zinc
+26.3%
Contains
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Selenium
+16.7%
Contains
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Iron
+234.1%
Contains
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Copper
+200%
Contains
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Manganese
+15.3%
Contains
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Calcium
+43.3%
Contains
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Magnesium
+53.8%
Contains
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Phosphorus
+165%
Contains
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Potassium
+79.4%
Contains
less
Sodium
-98.2%
Contains
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Zinc
+26.3%
Contains
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Selenium
+16.7%
Contains
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Iron
+234.1%
Contains
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Copper
+200%
Contains
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Manganese
+15.3%
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.
:
Contains
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Vitamin E
+114.3%
Contains
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Vitamin C
+70.1%
Contains
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Vitamin B1
+328.6%
Contains
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Vitamin B2
+81.8%
Contains
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Vitamin B3
+389.5%
Contains
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Vitamin B5
+72%
Contains
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Vitamin A
+800%
Contains
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Vitamin B6
+30%
Contains
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Folate
+14.3%
Contains
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Vitamin K
+4233.3%
Contains
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Vitamin E
+114.3%
Contains
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Vitamin C
+70.1%
Contains
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Vitamin B1
+328.6%
Contains
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Vitamin B2
+81.8%
Contains
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Vitamin B3
+389.5%
Contains
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Vitamin B5
+72%
Contains
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Vitamin A
+800%
Contains
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Vitamin B6
+30%
Contains
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Folate
+14.3%
Contains
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Vitamin K
+4233.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+18.7%
Contains
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Fats
+14.3%
Contains
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Carbs
+101.4%
Contains
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Other
+202.8%
Equal in Water - 92.52
Protein:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Contains
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Protein
+18.7%
Contains
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Fats
+14.3%
Contains
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Carbs
+101.4%
Contains
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Other
+202.8%
Equal in Water - 92.52
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-20.6%
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Monounsaturated Fat
+92.3%
Contains
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Polyunsaturated fat
+31.3%
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.025 g
Polyunsaturated fat:
0.088 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Contains
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Saturated Fat
-20.6%
Contains
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Monounsaturated Fat
+92.3%
Contains
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Polyunsaturated fat
+31.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+1542.9%
Contains
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Fructose
+3925%
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Maltose
+∞%
Starch:
0.4 g
Sucrose:
0.53 g
Glucose:
2.3 g
Fructose:
1.61 g
Lactose:
0 g
Maltose:
0.02 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+1542.9%
Contains
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Fructose
+3925%
Contains
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.32g | 1.38g |
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| Protein | 1.08g | 0.91g |
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| Fats | 0.16g | 0.14g |
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| Carbs | 8.62g | 4.28g |
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| Calories | 37kcal | 19kcal |
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| Starch | 0.4g |
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| Fructose | 1.61g | 0.04g |
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| Sugar | 4.46g | 1.78g |
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| Fiber | 2.3g | 2.9g |
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| Calcium | 43mg | 30mg |
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| Iron | 0.44mg | 1.47mg |
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| Magnesium | 20mg | 13mg |
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| Phosphorus | 53mg | 20mg |
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| Potassium | 305mg | 170mg |
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| Sodium | 12mg | 661mg |
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| Zinc | 0.24mg | 0.19mg |
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| Copper | 0.032mg | 0.096mg |
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| Manganese | 0.131mg | 0.151mg |
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| Selenium | 0.7µg | 0.6µg |
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| Vitamin A | 2IU | 18IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.3mg | 0.14mg |
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| Vitamin C | 25mg | 14.7mg |
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| Vitamin B1 | 0.09mg | 0.021mg |
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| Vitamin B2 | 0.04mg | 0.022mg |
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| Vitamin B3 | 0.7mg | 0.143mg |
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| Vitamin B5 | 0.16mg | 0.093mg |
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| Vitamin B6 | 0.1mg | 0.13mg |
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| Folate | 21µg | 24µg |
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| Vitamin K | 0.3µg | 13µg |
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| Tryptophan | 0.008mg |
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| Threonine | 0.025mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.031mg |
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| Methionine | 0.009mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.03mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.027g | 0.034g |
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| Monounsaturated Fat | 0.025g | 0.013g |
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| Polyunsaturated fat | 0.088g | 0.067g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
15%
13%
Minerals Daily Need Coverage Score
13%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 2.68g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 40)
Which food is cheaper?
Sauerkraut is cheaper (difference - $1.5)
Which food contains less Sodium?
Rutabagas contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Rutabagas is lower in Saturated Fat (difference - 0.007g)
Which food contains less Cholesterol?
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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.
Which food is richer in vitamins?
?
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.