Salsify vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the differences between Salsify and Sauerkraut?
- Salsify is higher in Vitamin B2, Vitamin B6, and Phosphorus, however, Sauerkraut is richer in Iron, Vitamin C, and Vitamin K.
- Sauerkraut's daily need coverage for Sodium is 28% more.
- Sauerkraut contains 8 times less Vitamin B2 than Salsify. Salsify contains 0.173mg of Vitamin B2, while Sauerkraut contains 0.022mg.
- Salsify has less Sodium.
We used Salsify, cooked, boiled, drained, without salt and Sauerkraut, canned, solids and liquids types in this article.
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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
+56.7%
Contains
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Magnesium
+38.5%
Contains
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Phosphorus
+180%
Contains
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Potassium
+66.5%
Contains
less
Sodium
-97.6%
Contains
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Zinc
+57.9%
Contains
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Manganese
+39.1%
Contains
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Iron
+167.3%
Contains
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Copper
+37.1%
Equal in Selenium - 0.6
Contains
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Calcium
+56.7%
Contains
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Magnesium
+38.5%
Contains
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Phosphorus
+180%
Contains
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Potassium
+66.5%
Contains
less
Sodium
-97.6%
Contains
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Zinc
+57.9%
Contains
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Manganese
+39.1%
Contains
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Iron
+167.3%
Contains
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Copper
+37.1%
Equal in Selenium - 0.6
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
+35.7%
Contains
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Vitamin B1
+166.7%
Contains
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Vitamin B2
+686.4%
Contains
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Vitamin B3
+174.1%
Contains
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Vitamin B5
+196.8%
Contains
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Vitamin B6
+67.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+219.6%
Contains
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Folate
+60%
Contains
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Vitamin K
+4233.3%
Contains
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Vitamin E
+35.7%
Contains
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Vitamin B1
+166.7%
Contains
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Vitamin B2
+686.4%
Contains
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Vitamin B3
+174.1%
Contains
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Vitamin B5
+196.8%
Contains
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Vitamin B6
+67.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+219.6%
Contains
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Folate
+60%
Contains
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Vitamin K
+4233.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+200%
Contains
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Fats
+21.4%
Contains
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Carbs
+258.9%
Contains
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Water
+14.2%
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Other
+190.5%
Protein:
2.73 g
Fats:
0.17 g
Carbs:
15.36 g
Water:
81 g
Other:
0.74 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
+200%
Contains
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Fats
+21.4%
Contains
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Carbs
+258.9%
Contains
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Water
+14.2%
Contains
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Other
+190.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+10.4%
Contains
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Saturated Fat
-17.1%
Contains
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Monounsaturated Fat
+333.3%
Equal in Polyunsaturated fat - 0.067
Saturated Fat:
0.041 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.074 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Contains
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Polyunsaturated fat
+10.4%
Contains
less
Saturated Fat
-17.1%
Contains
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Monounsaturated Fat
+333.3%
Equal in Polyunsaturated fat - 0.067
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 Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.26g | 1.38g |
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| Protein | 2.73g | 0.91g |
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| Fats | 0.17g | 0.14g |
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| Carbs | 15.36g | 4.28g |
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| Calories | 68kcal | 19kcal |
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| Fructose | 0.04g |
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| Sugar | 2.9g | 1.78g |
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| Fiber | 3.1g | 2.9g |
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| Calcium | 47mg | 30mg |
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| Iron | 0.55mg | 1.47mg |
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| Magnesium | 18mg | 13mg |
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| Phosphorus | 56mg | 20mg |
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| Potassium | 283mg | 170mg |
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| Sodium | 16mg | 661mg |
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| Zinc | 0.3mg | 0.19mg |
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| Copper | 0.07mg | 0.096mg |
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| Manganese | 0.21mg | 0.151mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin A | 0IU | 18IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.19mg | 0.14mg |
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| Vitamin C | 4.6mg | 14.7mg |
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| Vitamin B1 | 0.056mg | 0.021mg |
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| Vitamin B2 | 0.173mg | 0.022mg |
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| Vitamin B3 | 0.392mg | 0.143mg |
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| Vitamin B5 | 0.276mg | 0.093mg |
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| Vitamin B6 | 0.218mg | 0.13mg |
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| Folate | 15µg | 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 | 0.041g | 0.034g |
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| Monounsaturated Fat | 0.003g | 0.013g |
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| Polyunsaturated fat | 0.074g | 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
13%
13%
Minerals Daily Need Coverage Score
16%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.007g)
Which food contains less Sodium?
Salsify contains less Sodium (difference - 645mg)
Which food is lower in glycemic index?
Salsify is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsify is cheaper (difference - $1)
Which food is richer in minerals?
Salsify 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?
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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.