foodstruct logo
Find food by nutritional value | Diet analysis

Sauerkraut vs Garden asparagus - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 0.1g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $3)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 659mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus 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)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sauerkraut Garden asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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
28
Garden asparagus
Mineral Summary Score
21
Sauerkraut
16
Garden asparagus

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 Calcium +25%
Contains more Iron +45.6%
Contains more Potassium +18.8%
Contains more Copper +96.9%
Contains more Zinc +184.2%
Contains more Phosphorus +160%
Contains less Sodium -99.7%
Equal in Magnesium - 14
Contains more Calcium +25%
Contains more Iron +45.6%
Contains more Potassium +18.8%
Contains more Copper +96.9%
Contains more Zinc +184.2%
Contains more Phosphorus +160%
Contains less Sodium -99.7%
Equal in Magnesium - 14

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 +162.5%
Contains more Vitamin B6 +42.9%
Contains more Vitamin A +4100%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +540.9%
Contains more Vitamin B3 +583.9%
Contains more Vitamin B5 +194.6%
Contains more Vitamin K +220%
Contains more Vitamin C +162.5%
Contains more Vitamin B6 +42.9%
Contains more Vitamin A +4100%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +540.9%
Contains more Vitamin B3 +583.9%
Contains more Vitamin B5 +194.6%
Contains more Vitamin K +220%

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
13%
Garden asparagus
Carbohydrates
4%
Sauerkraut
4%
Garden asparagus
Fats
1%
Sauerkraut
1%
Garden asparagus

People also compare

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 Garden asparagus Opinion
Calories 19 20 Garden asparagus
Protein 0.91 2.2 Garden asparagus
Fats 0.14 0.12 Sauerkraut
Vitamin C 14.7 5.6 Sauerkraut
Carbs 4.28 3.88 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 2.14 Garden asparagus
Calcium 30 24 Sauerkraut
Potassium 170 202 Garden asparagus
Magnesium 13 14 Garden asparagus
Sugars 1.78 1.88 Garden asparagus
Fiber 2.9 2.1 Sauerkraut
Copper 0.096 0.189 Garden asparagus
Zinc 0.19 0.54 Garden asparagus
Starch
Phosphorus 20 52 Garden asparagus
Sodium 661 2 Garden asparagus
Vitamin A 18 756 Garden asparagus
Vitamin E 0.14 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.021 0.143 Garden asparagus
Vitamin B2 0.022 0.141 Garden asparagus
Vitamin B3 0.143 0.978 Garden asparagus
Vitamin B5 0.093 0.274 Garden asparagus
Vitamin B6 0.13 0.091 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 41.6 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.034 0.04 Sauerkraut
Monounsaturated Fat 0.013 0 Sauerkraut
Polyunsaturated fat 0.067 0.05 Sauerkraut
Tryptophan 0.008 0.027 Garden asparagus
Threonine 0.025 0.084 Garden asparagus
Isoleucine 0.021 0.075 Garden asparagus
Leucine 0.029 0.128 Garden asparagus
Lysine 0.031 0.104 Garden asparagus
Methionine 0.009 0.031 Garden asparagus
Phenylalanine 0.023 0.075 Garden asparagus
Valine 0.03 0.115 Garden asparagus
Histidine 0.016 0.049 Garden asparagus
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.