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Sauerkraut vs Celeriac - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 3)
Which food contains less Sugars?
Celeriac
Celeriac contains less Sugars (difference - 0.18g)
Which food contains less Sodium?
Celeriac
Celeriac contains less Sodium (difference - 561mg)
Which food is cheaper?
Celeriac
Celeriac is cheaper (difference - $0.4)
Which food is richer in vitamins?
Celeriac
Celeriac is relatively richer in vitamins
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.

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.
Sauerkraut Celeriac
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sauerkraut Celeriac
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
13
Sauerkraut
22
Celeriac
Mineral Summary Score
21
Sauerkraut
16
Celeriac

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 Iron +110%
Contains more Copper +37.1%
Contains more Calcium +43.3%
Contains more Potassium +76.5%
Contains more Magnesium +53.8%
Contains more Zinc +73.7%
Contains more Phosphorus +475%
Contains less Sodium -84.9%
Contains more Iron +110%
Contains more Copper +37.1%
Contains more Calcium +43.3%
Contains more Potassium +76.5%
Contains more Magnesium +53.8%
Contains more Zinc +73.7%
Contains more Phosphorus +475%
Contains less Sodium -84.9%

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 +83.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +278.5%
Contains more Vitamin B6 +26.9%
Contains more Vitamin K +215.4%
Contains more Vitamin C +83.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +278.5%
Contains more Vitamin B6 +26.9%
Contains more Vitamin K +215.4%

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
5%
Sauerkraut
9%
Celeriac
Carbohydrates
4%
Sauerkraut
9%
Celeriac
Fats
1%
Sauerkraut
1%
Celeriac

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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 Sauerkraut Celeriac Opinion
Calories 19 42 Celeriac
Protein 0.91 1.5 Celeriac
Fats 0.14 0.3 Celeriac
Vitamin C 14.7 8 Sauerkraut
Carbs 4.28 9.2 Celeriac
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.7 Sauerkraut
Calcium 30 43 Celeriac
Potassium 170 300 Celeriac
Magnesium 13 20 Celeriac
Sugars 1.78 1.6 Sauerkraut
Fiber 2.9 1.8 Sauerkraut
Copper 0.096 0.07 Sauerkraut
Zinc 0.19 0.33 Celeriac
Starch
Phosphorus 20 115 Celeriac
Sodium 661 100 Celeriac
Vitamin A 18 0 Sauerkraut
Vitamin E 0.14 0.36 Celeriac
Vitamin D 0 0
Vitamin B1 0.021 0.05 Celeriac
Vitamin B2 0.022 0.06 Celeriac
Vitamin B3 0.143 0.7 Celeriac
Vitamin B5 0.093 0.352 Celeriac
Vitamin B6 0.13 0.165 Celeriac
Vitamin B12 0 0
Vitamin K 13 41 Celeriac
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.034 0.079 Sauerkraut
Monounsaturated Fat 0.013 0.058 Celeriac
Polyunsaturated fat 0.067 0.148 Celeriac
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.