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  6. Sauerkraut vs. Jerusalem artichoke

Sauerkraut vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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A recap on differences between Sauerkraut and Jerusalem artichoke

  • Sauerkraut is higher in Vitamin C, Vitamin K, and Fiber, yet Jerusalem artichoke is higher in Iron, Vitamin B1, Phosphorus, Potassium, Vitamin B3, and Vitamin B5.
  • Sauerkraut covers your daily Sodium needs 29% more than Jerusalem artichoke.
  • Sauerkraut contains 130 times more Vitamin K than Jerusalem artichoke. While Sauerkraut contains 13µg of Vitamin K, Jerusalem artichoke contains only 0.1µg.
  • The amount of Sodium in Jerusalem artichoke is lower.

Food varieties used in this article are Sauerkraut, canned, solids and liquids and Jerusalem-artichokes, raw.

Infographic

Sauerkraut vs Jerusalem 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.
Sauerkraut
Sauerkraut
3
:
7
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +114.3%
Contains more Zinc +58.3%
Contains more Manganese +151.7%
Contains more Iron +131.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +290%
Contains more Potassium +152.4%
Contains less Sodium -99.4%
Contains more Copper +45.8%
Contains more Selenium +16.7%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +114.3%
Contains more Zinc +58.3%
Contains more Manganese +151.7%
Contains more Iron +131.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +290%
Contains more Potassium +152.4%
Contains less Sodium -99.4%
Contains more Copper +45.8%
Contains more Selenium +16.7%

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.
Sauerkraut
Sauerkraut
4
:
6
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin C +267.5%
Contains more Vitamin B6 +68.8%
Contains more Folate +84.6%
Contains more Vitamin K +12900%
Contains more Vitamin A +11.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +809.1%
Contains more Vitamin B5 +326.9%
Sauerkraut
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%
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Contains more Vitamin C +267.5%
Contains more Vitamin B6 +68.8%
Contains more Folate +84.6%
Contains more Vitamin K +12900%
Contains more Vitamin A +11.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +809.1%
Contains more Vitamin B5 +326.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Jerusalem artichoke
Jerusalem artichoke
Contains more Fats +1300%
Contains more Water +18.6%
Contains more Protein +119.8%
Contains more Carbs +307.5%
Contains more Other +18.1%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more Fats +1300%
Contains more Water +18.6%
Contains more Protein +119.8%
Contains more Carbs +307.5%
Contains more Other +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +6600%
Contains less Saturated Fat -100%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +6600%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Jerusalem artichoke Opinion
Net carbs 1.38g 15.84g Jerusalem artichoke
Protein 0.91g 2g Jerusalem artichoke
Fats 0.14g 0.01g Sauerkraut
Carbs 4.28g 17.44g Jerusalem artichoke
Calories 19kcal 73kcal Jerusalem artichoke
Fructose 0.04g Sauerkraut
Sugar 1.78g 9.6g Sauerkraut
Fiber 2.9g 1.6g Sauerkraut
Calcium 30mg 14mg Sauerkraut
Iron 1.47mg 3.4mg Jerusalem artichoke
Magnesium 13mg 17mg Jerusalem artichoke
Phosphorus 20mg 78mg Jerusalem artichoke
Potassium 170mg 429mg Jerusalem artichoke
Sodium 661mg 4mg Jerusalem artichoke
Zinc 0.19mg 0.12mg Sauerkraut
Copper 0.096mg 0.14mg Jerusalem artichoke
Manganese 0.151mg 0.06mg Sauerkraut
Selenium 0.6µg 0.7µg Jerusalem artichoke
Vitamin A 18IU 20IU Jerusalem artichoke
Vitamin A RAE 1µg 1µg
Vitamin E 0.14mg 0.19mg Jerusalem artichoke
Vitamin C 14.7mg 4mg Sauerkraut
Vitamin B1 0.021mg 0.2mg Jerusalem artichoke
Vitamin B2 0.022mg 0.06mg Jerusalem artichoke
Vitamin B3 0.143mg 1.3mg Jerusalem artichoke
Vitamin B5 0.093mg 0.397mg Jerusalem artichoke
Vitamin B6 0.13mg 0.077mg Sauerkraut
Folate 24µg 13µg Sauerkraut
Vitamin K 13µg 0.1µg Sauerkraut
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 0g Jerusalem artichoke
Monounsaturated Fat 0.013g 0.004g Sauerkraut
Polyunsaturated fat 0.067g 0.001g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Jerusalem 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
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
24%
Sauerkraut
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 7.82g)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 657mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $0.6)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.