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Sauerkraut vs. Artichoke — In-Depth Nutrition Comparison

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What are the main differences between Sauerkraut and Artichoke?

  • Artichoke has more Copper, Magnesium, Folate, Fiber, Phosphorus, Potassium, and Vitamin B3 than Sauerkraut.
  • Sauerkraut's daily need coverage for Sodium is 25% higher.
  • Artichoke is lower in Sodium.

We used Sauerkraut, canned, solids and liquids and Artichokes, (globe or french), raw types in this comparison.

Infographic

Sauerkraut vs Artichoke 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.
Contains more Iron +14.8%
Contains more Selenium +200%
Contains more Calcium +46.7%
Contains more Magnesium +361.5%
Contains more Phosphorus +350%
Contains more Potassium +117.6%
Contains less Sodium -85.8%
Contains more Zinc +157.9%
Contains more Copper +140.6%
Contains more Manganese +69.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Contains more Iron +14.8%
Contains more Selenium +200%
Contains more Calcium +46.7%
Contains more Magnesium +361.5%
Contains more Phosphorus +350%
Contains more Potassium +117.6%
Contains less Sodium -85.8%
Contains more Zinc +157.9%
Contains more Copper +140.6%
Contains more Manganese +69.5%

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 more Vitamin A +38.5%
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +12.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +242.9%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +631.5%
Contains more Vitamin B5 +263.4%
Contains more Folate +183.3%
Contains more Vitamin K +13.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Contains more Vitamin A +38.5%
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +12.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +242.9%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +631.5%
Contains more Vitamin B5 +263.4%
Contains more Folate +183.3%
Contains more Vitamin K +13.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +90.3%
Contains more Protein +259.3%
Contains more Carbs +145.6%
Equal in Fats - 0.15
Equal in Water - 84.94
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more Other +90.3%
Contains more Protein +259.3%
Contains more Carbs +145.6%
Equal in Fats - 0.15
Equal in Water - 84.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +160%
Equal in Saturated Fat - 0.036
Equal in Polyunsaturated fat - 0.064
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +160%
Equal in Saturated Fat - 0.036
Equal in Polyunsaturated fat - 0.064

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Artichoke Opinion
Net carbs 1.38g 5.11g Artichoke
Protein 0.91g 3.27g Artichoke
Fats 0.14g 0.15g Artichoke
Carbs 4.28g 10.51g Artichoke
Calories 19kcal 47kcal Artichoke
Fructose 0.04g Sauerkraut
Sugar 1.78g 0.99g Artichoke
Fiber 2.9g 5.4g Artichoke
Calcium 30mg 44mg Artichoke
Iron 1.47mg 1.28mg Sauerkraut
Magnesium 13mg 60mg Artichoke
Phosphorus 20mg 90mg Artichoke
Potassium 170mg 370mg Artichoke
Sodium 661mg 94mg Artichoke
Zinc 0.19mg 0.49mg Artichoke
Copper 0.096mg 0.231mg Artichoke
Manganese 0.151mg 0.256mg Artichoke
Selenium 0.6µg 0.2µg Sauerkraut
Vitamin A 18IU 13IU Sauerkraut
Vitamin A RAE 1µg 1µg
Vitamin E 0.14mg 0.19mg Artichoke
Vitamin C 14.7mg 11.7mg Sauerkraut
Vitamin B1 0.021mg 0.072mg Artichoke
Vitamin B2 0.022mg 0.066mg Artichoke
Vitamin B3 0.143mg 1.046mg Artichoke
Vitamin B5 0.093mg 0.338mg Artichoke
Vitamin B6 0.13mg 0.116mg Sauerkraut
Folate 24µg 68µg Artichoke
Vitamin K 13µg 14.8µg Artichoke
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.034g 0.036g Sauerkraut
Monounsaturated Fat 0.013g 0.005g Sauerkraut
Polyunsaturated fat 0.067g 0.064g Sauerkraut

Which food is preferable for your diet?

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

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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%
Sauerkraut
19%
Artichoke
Minerals Daily Need Coverage Score
24%
Sauerkraut
31%
Artichoke

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Artichoke
Artichoke contains less Sodium (difference - 567mg)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $0.6)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.