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

Sauerkraut vs. Rutabagas — In-Depth Nutrition Comparison

Compare

The main differences between Sauerkraut and Rutabagas

  • Sauerkraut is richer in Iron, Vitamin K, and Copper, yet Rutabagas are richer in Vitamin C, and Vitamin B1.
  • Daily need coverage for Sodium from Sauerkraut is 28% higher.
  • Sauerkraut contains 43 times more Vitamin K than Rutabagas. Sauerkraut contains 13µg of Vitamin K, while Rutabagas contain 0.3µg.
  • Rutabagas contain less Sodium.

Food types used in this article are Sauerkraut, canned, solids and liquids and Rutabagas, raw.

Infographic

Sauerkraut vs Rutabagas 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 +234.1%
Contains more Copper +200%
Contains more Manganese +15.3%
Contains more Calcium +43.3%
Contains more Magnesium +53.8%
Contains more Phosphorus +165%
Contains more Potassium +79.4%
Contains less Sodium -98.2%
Contains more Zinc +26.3%
Contains more Selenium +16.7%
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 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Iron +234.1%
Contains more Copper +200%
Contains more Manganese +15.3%
Contains more Calcium +43.3%
Contains more Magnesium +53.8%
Contains more Phosphorus +165%
Contains more Potassium +79.4%
Contains less Sodium -98.2%
Contains more Zinc +26.3%
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.
:
Contains more Vitamin A +800%
Contains more Vitamin B6 +30%
Contains more Folate +14.3%
Contains more Vitamin K +4233.3%
Contains more Vitamin E +114.3%
Contains more Vitamin C +70.1%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +72%
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 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +800%
Contains more Vitamin B6 +30%
Contains more Folate +14.3%
Contains more Vitamin K +4233.3%
Contains more Vitamin E +114.3%
Contains more Vitamin C +70.1%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +72%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +202.8%
Contains more Protein +18.7%
Contains more Fats +14.3%
Contains more Carbs +101.4%
Equal in Water - 89.43
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Other +202.8%
Contains more Protein +18.7%
Contains more Fats +14.3%
Contains more Carbs +101.4%
Equal in Water - 89.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +92.3%
Contains more Polyunsaturated fat +31.3%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +92.3%
Contains more Polyunsaturated fat +31.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1542.9%
Contains more Fructose +3925%
Contains more Maltose +∞%
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1542.9%
Contains more Fructose +3925%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Rutabagas Opinion
Net carbs 1.38g 6.32g Rutabagas
Protein 0.91g 1.08g Rutabagas
Fats 0.14g 0.16g Rutabagas
Carbs 4.28g 8.62g Rutabagas
Calories 19kcal 37kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 0.04g 1.61g Rutabagas
Sugar 1.78g 4.46g Sauerkraut
Fiber 2.9g 2.3g Sauerkraut
Calcium 30mg 43mg Rutabagas
Iron 1.47mg 0.44mg Sauerkraut
Magnesium 13mg 20mg Rutabagas
Phosphorus 20mg 53mg Rutabagas
Potassium 170mg 305mg Rutabagas
Sodium 661mg 12mg Rutabagas
Zinc 0.19mg 0.24mg Rutabagas
Copper 0.096mg 0.032mg Sauerkraut
Manganese 0.151mg 0.131mg Sauerkraut
Selenium 0.6µg 0.7µg Rutabagas
Vitamin A 18IU 2IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.3mg Rutabagas
Vitamin C 14.7mg 25mg Rutabagas
Vitamin B1 0.021mg 0.09mg Rutabagas
Vitamin B2 0.022mg 0.04mg Rutabagas
Vitamin B3 0.143mg 0.7mg Rutabagas
Vitamin B5 0.093mg 0.16mg Rutabagas
Vitamin B6 0.13mg 0.1mg Sauerkraut
Folate 24µg 21µg Sauerkraut
Vitamin K 13µg 0.3µg 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 0.027g Rutabagas
Monounsaturated Fat 0.013g 0.025g Rutabagas
Polyunsaturated fat 0.067g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
24%
Sauerkraut
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.68g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 40)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.5)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.