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Vegetable vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 626mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.5)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 1.34g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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.
Vegetable Sauerkraut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Vegetable Sauerkraut
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
36
Vegetable
13
Sauerkraut
Mineral Summary Score
12
Vegetable
21
Sauerkraut

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 Magnesium +69.2%
Contains more Zinc +157.9%
Contains more Phosphorus +155%
Contains less Sodium -94.7%
Contains more Iron +79.3%
Contains more Calcium +20%
Contains more Copper +15.7%
Equal in Potassium - 170
Contains more Magnesium +69.2%
Contains more Zinc +157.9%
Contains more Phosphorus +155%
Contains less Sodium -94.7%
Contains more Iron +79.3%
Contains more Calcium +20%
Contains more Copper +15.7%
Equal in Potassium - 170

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 A +23661.1%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +238.1%
Contains more Vitamin B2 +445.5%
Contains more Vitamin B3 +495.1%
Contains more Vitamin B5 +62.4%
Contains more Vitamin K +80.8%
Contains more Vitamin C +359.4%
Contains more Vitamin B6 +75.7%
Contains more Vitamin A +23661.1%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +238.1%
Contains more Vitamin B2 +445.5%
Contains more Vitamin B3 +495.1%
Contains more Vitamin B5 +62.4%
Contains more Vitamin K +80.8%
Contains more Vitamin C +359.4%
Contains more Vitamin B6 +75.7%

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
17%
Vegetable
5%
Sauerkraut
Carbohydrates
13%
Vegetable
4%
Sauerkraut
Fats
1%
Vegetable
1%
Sauerkraut

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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 Vegetable Sauerkraut Opinion
Calories 65 19 Vegetable
Protein 2.86 0.91 Vegetable
Fats 0.15 0.14 Vegetable
Vitamin C 3.2 14.7 Sauerkraut
Carbs 13.09 4.28 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 1.47 Sauerkraut
Calcium 25 30 Sauerkraut
Potassium 169 170 Sauerkraut
Magnesium 22 13 Vegetable
Sugars 3.12 1.78 Vegetable
Fiber 4.4 2.9 Vegetable
Copper 0.083 0.096 Sauerkraut
Zinc 0.49 0.19 Vegetable
Starch
Phosphorus 51 20 Vegetable
Sodium 35 661 Vegetable
Vitamin A 4277 18 Vegetable
Vitamin E 0.38 0.14 Vegetable
Vitamin D 0 0
Vitamin B1 0.071 0.021 Vegetable
Vitamin B2 0.12 0.022 Vegetable
Vitamin B3 0.851 0.143 Vegetable
Vitamin B5 0.151 0.093 Vegetable
Vitamin B6 0.074 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 23.5 13 Vegetable
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.031 0.034 Vegetable
Monounsaturated Fat 0.01 0.013 Sauerkraut
Polyunsaturated fat 0.072 0.067 Vegetable
Tryptophan 0.029 0.008 Vegetable
Threonine 0.115 0.025 Vegetable
Isoleucine 0.139 0.021 Vegetable
Leucine 0.19 0.029 Vegetable
Lysine 0.17 0.031 Vegetable
Methionine 0.034 0.009 Vegetable
Phenylalanine 0.12 0.023 Vegetable
Valine 0.149 0.03 Vegetable
Histidine 0.073 0.016 Vegetable
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.