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Rutabagas vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 2.68g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 40)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.5)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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.
Rutabagas Sauerkraut
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rutabagas 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
16
Rutabagas
13
Sauerkraut
Mineral Summary Score
11
Rutabagas
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 Calcium +43.3%
Contains more Potassium +79.4%
Contains more Magnesium +53.8%
Contains more Zinc +26.3%
Contains more Phosphorus +165%
Contains less Sodium -98.2%
Contains more Iron +234.1%
Contains more Copper +200%
Contains more Calcium +43.3%
Contains more Potassium +79.4%
Contains more Magnesium +53.8%
Contains more Zinc +26.3%
Contains more Phosphorus +165%
Contains less Sodium -98.2%
Contains more Iron +234.1%
Contains more Copper +200%

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 C +70.1%
Contains more Vitamin E +114.3%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +72%
Contains more Vitamin A +800%
Contains more Vitamin B6 +30%
Contains more Vitamin K +4233.3%
Contains more Vitamin C +70.1%
Contains more Vitamin E +114.3%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +72%
Contains more Vitamin A +800%
Contains more Vitamin B6 +30%
Contains more Vitamin K +4233.3%

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
6%
Rutabagas
5%
Sauerkraut
Carbohydrates
9%
Rutabagas
4%
Sauerkraut
Fats
1%
Rutabagas
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 Rutabagas Sauerkraut Opinion
Calories 37 19 Rutabagas
Protein 1.08 0.91 Rutabagas
Fats 0.16 0.14 Rutabagas
Vitamin C 25 14.7 Rutabagas
Carbs 8.62 4.28 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.44 1.47 Sauerkraut
Calcium 43 30 Rutabagas
Potassium 305 170 Rutabagas
Magnesium 20 13 Rutabagas
Sugars 4.46 1.78 Rutabagas
Fiber 2.3 2.9 Sauerkraut
Copper 0.032 0.096 Sauerkraut
Zinc 0.24 0.19 Rutabagas
Starch 0.4 Rutabagas
Phosphorus 53 20 Rutabagas
Sodium 12 661 Rutabagas
Vitamin A 2 18 Sauerkraut
Vitamin E 0.3 0.14 Rutabagas
Vitamin D 0 0
Vitamin B1 0.09 0.021 Rutabagas
Vitamin B2 0.04 0.022 Rutabagas
Vitamin B3 0.7 0.143 Rutabagas
Vitamin B5 0.16 0.093 Rutabagas
Vitamin B6 0.1 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 0.3 13 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.027 0.034 Rutabagas
Monounsaturated Fat 0.025 0.013 Rutabagas
Polyunsaturated fat 0.088 0.067 Rutabagas
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
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.