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  6. Sauerkraut vs. Turnip

Sauerkraut vs. Turnip — In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Turnip

  • Sauerkraut has more Iron, and Vitamin K, however, Turnip is higher in Vitamin C.
  • Sauerkraut covers your daily need of Sodium 26% more than Turnip.
  • Sauerkraut has 130 times more Vitamin K than Turnip. While Sauerkraut has 13µg of Vitamin K, Turnip has only 0.1µg.
  • Turnip has less Sodium.

These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Turnips, raw.

Infographic

Sauerkraut vs Turnip 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
4
:
5
Turnip
Turnip
Contains more Iron +390%
Contains more Magnesium +18.2%
Contains more Copper +12.9%
Contains more Manganese +12.7%
Contains more Phosphorus +35%
Contains more Potassium +12.4%
Contains less Sodium -89.9%
Contains more Zinc +42.1%
Contains more Selenium +16.7%
Equal in Calcium - 30
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Iron +390%
Contains more Magnesium +18.2%
Contains more Copper +12.9%
Contains more Manganese +12.7%
Contains more Phosphorus +35%
Contains more Potassium +12.4%
Contains less Sodium -89.9%
Contains more Zinc +42.1%
Contains more Selenium +16.7%
Equal in Calcium - 30

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
5
:
5
Turnip
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B6 +44.4%
Contains more Folate +60%
Contains more Vitamin K +12900%
Contains more Vitamin C +42.9%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +115.1%
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%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B6 +44.4%
Contains more Folate +60%
Contains more Vitamin K +12900%
Contains more Vitamin C +42.9%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +115.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
4
:
1
Turnip
Turnip
Contains more Fats +40%
Contains more Other +207.1%
Contains more Carbs +50.2%
Equal in Protein - 0.9
Equal in Water - 91.87
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more Fats +40%
Contains more Other +207.1%
Contains more Carbs +50.2%
Equal in Protein - 0.9
Equal in Water - 91.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Turnip
Turnip
Contains more Monounsaturated Fat +116.7%
Contains more Polyunsaturated fat +26.4%
Contains less Saturated Fat -67.6%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +116.7%
Contains more Polyunsaturated fat +26.4%
Contains less Saturated Fat -67.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Turnip Opinion
Net carbs 1.38g 4.63g Turnip
Protein 0.91g 0.9g Sauerkraut
Fats 0.14g 0.1g Sauerkraut
Carbs 4.28g 6.43g Turnip
Calories 19kcal 28kcal Turnip
Fructose 0.04g Sauerkraut
Sugar 1.78g 3.8g Sauerkraut
Fiber 2.9g 1.8g Sauerkraut
Calcium 30mg 30mg
Iron 1.47mg 0.3mg Sauerkraut
Magnesium 13mg 11mg Sauerkraut
Phosphorus 20mg 27mg Turnip
Potassium 170mg 191mg Turnip
Sodium 661mg 67mg Turnip
Zinc 0.19mg 0.27mg Turnip
Copper 0.096mg 0.085mg Sauerkraut
Manganese 0.151mg 0.134mg Sauerkraut
Selenium 0.6µg 0.7µg Turnip
Vitamin A 18IU 0IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.03mg Sauerkraut
Vitamin C 14.7mg 21mg Turnip
Vitamin B1 0.021mg 0.04mg Turnip
Vitamin B2 0.022mg 0.03mg Turnip
Vitamin B3 0.143mg 0.4mg Turnip
Vitamin B5 0.093mg 0.2mg Turnip
Vitamin B6 0.13mg 0.09mg Sauerkraut
Folate 24µg 15µg Sauerkraut
Vitamin K 13µg 0.1µg Sauerkraut
Tryptophan 0.008mg 0.009mg Turnip
Threonine 0.025mg 0.025mg
Isoleucine 0.021mg 0.036mg Turnip
Leucine 0.029mg 0.033mg Turnip
Lysine 0.031mg 0.036mg Turnip
Methionine 0.009mg 0.011mg Turnip
Phenylalanine 0.023mg 0.017mg Sauerkraut
Valine 0.03mg 0.03mg
Histidine 0.016mg 0.014mg Sauerkraut
Saturated Fat 0.034g 0.011g Turnip
Monounsaturated Fat 0.013g 0.006g Sauerkraut
Polyunsaturated fat 0.067g 0.053g Sauerkraut

Which food is preferable for your diet?

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

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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
12%
Turnip
Minerals Daily Need Coverage Score
24%
Sauerkraut
12%
Turnip

Comparison summary

Which food contains less Sodium?
Turnip
Turnip contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $1)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.02g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 41)
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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.