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Sauerkraut vs Endive - 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 - 0.014g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 13)
Which food contains less Sugars?
Endive
Endive contains less Sugars (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)

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 Endive
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sauerkraut Endive
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
92
Endive
Mineral Summary Score
21
Sauerkraut
14
Endive

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
:
7
Endive
Contains more Iron +77.1%
Contains more Calcium +73.3%
Contains more Potassium +84.7%
Contains more Magnesium +15.4%
Contains more Zinc +315.8%
Contains more Phosphorus +40%
Contains less Sodium -96.7%
Equal in Copper - 0.099
Contains more Iron +77.1%
Contains more Calcium +73.3%
Contains more Potassium +84.7%
Contains more Magnesium +15.4%
Contains more Zinc +315.8%
Contains more Phosphorus +40%
Contains less Sodium -96.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
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 Vitamin K +1676.9%
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 Vitamin K +1676.9%

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
8%
Endive
Carbohydrates
4%
Sauerkraut
3%
Endive
Fats
1%
Sauerkraut
1%
Endive

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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 Endive Opinion
Calories 19 17 Sauerkraut
Protein 0.91 1.25 Endive
Fats 0.14 0.2 Endive
Vitamin C 14.7 6.5 Sauerkraut
Carbs 4.28 3.35 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.83 Sauerkraut
Calcium 30 52 Endive
Potassium 170 314 Endive
Magnesium 13 15 Endive
Sugars 1.78 0.25 Sauerkraut
Fiber 2.9 3.1 Endive
Copper 0.096 0.099 Endive
Zinc 0.19 0.79 Endive
Starch
Phosphorus 20 28 Endive
Sodium 661 22 Endive
Vitamin A 18 2167 Endive
Vitamin E 0.14 0.44 Endive
Vitamin D 0 0
Vitamin B1 0.021 0.08 Endive
Vitamin B2 0.022 0.075 Endive
Vitamin B3 0.143 0.4 Endive
Vitamin B5 0.093 0.9 Endive
Vitamin B6 0.13 0.02 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 231 Endive
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.034 0.048 Sauerkraut
Monounsaturated Fat 0.013 0.004 Sauerkraut
Polyunsaturated fat 0.067 0.087 Endive
Tryptophan 0.008 0.005 Sauerkraut
Threonine 0.025 0.05 Endive
Isoleucine 0.021 0.072 Endive
Leucine 0.029 0.098 Endive
Lysine 0.031 0.063 Endive
Methionine 0.009 0.014 Endive
Phenylalanine 0.023 0.053 Endive
Valine 0.03 0.063 Endive
Histidine 0.016 0.023 Endive
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.