Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sauerkraut vs. Endive — In-Depth Nutrition Comparison

Compare

Important differences between Sauerkraut and Endive

  • Sauerkraut has more Vitamin C, Vitamin B6, and Iron, however, Endive has more Vitamin K, Folate, Vitamin B5, Vitamin A RAE, Manganese, and Zinc.
  • Endive's daily need coverage for Vitamin K is 182% more.
  • Sauerkraut has 30 times more Sodium than Endive. Sauerkraut has 661mg of Sodium, while Endive has 22mg.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Endive, raw.

Infographic

Sauerkraut vs Endive 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 +77.1%
Contains more Selenium +200%
Contains more Calcium +73.3%
Contains more Magnesium +15.4%
Contains more Phosphorus +40%
Contains more Potassium +84.7%
Contains less Sodium -96.7%
Contains more Zinc +315.8%
Contains more Manganese +178.1%
Equal in Copper - 0.099
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 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Iron +77.1%
Contains more Selenium +200%
Contains more Calcium +73.3%
Contains more Magnesium +15.4%
Contains more Phosphorus +40%
Contains more Potassium +84.7%
Contains less Sodium -96.7%
Contains more Zinc +315.8%
Contains more Manganese +178.1%
Equal in Copper - 0.099

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.
:
8
Endive
Contains more Vitamin C +126.2%
Contains more Vitamin B6 +550%
Contains more Vitamin A +11938.9%
Contains more Vitamin E +214.3%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +240.9%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +867.7%
Contains more Folate +491.7%
Contains more Vitamin K +1676.9%
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 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin C +126.2%
Contains more Vitamin B6 +550%
Contains more Vitamin A +11938.9%
Contains more Vitamin E +214.3%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +240.9%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +867.7%
Contains more Folate +491.7%
Contains more Vitamin K +1676.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +27.8%
Contains more Other +52.5%
Contains more Protein +37.4%
Contains more Fats +42.9%
Equal in Water - 93.79
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Carbs +27.8%
Contains more Other +52.5%
Contains more Protein +37.4%
Contains more Fats +42.9%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.2%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +29.9%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -29.2%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +29.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Endive
Lower in Saturated Fat ok
Lower in Glycemic Index 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

All nutrients comparison - raw data values

Nutrient Sauerkraut Endive Opinion
Net carbs 1.38g 0.25g Sauerkraut
Protein 0.91g 1.25g Endive
Fats 0.14g 0.2g Endive
Carbs 4.28g 3.35g Sauerkraut
Calories 19kcal 17kcal Sauerkraut
Fructose 0.04g Sauerkraut
Sugar 1.78g 0.25g Endive
Fiber 2.9g 3.1g Endive
Calcium 30mg 52mg Endive
Iron 1.47mg 0.83mg Sauerkraut
Magnesium 13mg 15mg Endive
Phosphorus 20mg 28mg Endive
Potassium 170mg 314mg Endive
Sodium 661mg 22mg Endive
Zinc 0.19mg 0.79mg Endive
Copper 0.096mg 0.099mg Endive
Manganese 0.151mg 0.42mg Endive
Selenium 0.6µg 0.2µg Sauerkraut
Vitamin A 18IU 2167IU Endive
Vitamin A RAE 1µg 108µg Endive
Vitamin E 0.14mg 0.44mg Endive
Vitamin C 14.7mg 6.5mg Sauerkraut
Vitamin B1 0.021mg 0.08mg Endive
Vitamin B2 0.022mg 0.075mg Endive
Vitamin B3 0.143mg 0.4mg Endive
Vitamin B5 0.093mg 0.9mg Endive
Vitamin B6 0.13mg 0.02mg Sauerkraut
Folate 24µg 142µg Endive
Vitamin K 13µg 231µg Endive
Tryptophan 0.008mg 0.005mg Sauerkraut
Threonine 0.025mg 0.05mg Endive
Isoleucine 0.021mg 0.072mg Endive
Leucine 0.029mg 0.098mg Endive
Lysine 0.031mg 0.063mg Endive
Methionine 0.009mg 0.014mg Endive
Phenylalanine 0.023mg 0.053mg Endive
Valine 0.03mg 0.063mg Endive
Histidine 0.016mg 0.023mg Endive
Saturated Fat 0.034g 0.048g Sauerkraut
Monounsaturated Fat 0.013g 0.004g Sauerkraut
Polyunsaturated fat 0.067g 0.087g Endive

Which food is preferable for your diet?

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

People also compare

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
79%
Endive
Minerals Daily Need Coverage Score
24%
Sauerkraut
21%
Endive

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 639mg)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.6)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.