Vegetable vs. Sauerkraut — In-Depth Nutrition Comparison
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Summary of differences between Vegetable and Sauerkraut
- Vegetable has more Vitamin A RAE, Manganese, Vitamin K, Vitamin B2, and Fiber, however, Sauerkraut is higher in Vitamin C, and Iron.
- Sauerkraut covers your daily need of Sodium 27% more than Vegetable.
- Vegetable has 214 times more Vitamin A RAE than Sauerkraut. While Vegetable has 214µg of Vitamin A RAE, Sauerkraut has only 1µg.
- Vegetable has less Sodium.
These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Sauerkraut, canned, solids and liquids.
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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
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Magnesium
+69.2%
Contains
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Phosphorus
+155%
Contains
less
Sodium
-94.7%
Contains
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Zinc
+157.9%
Contains
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Manganese
+151%
Contains
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Calcium
+20%
Contains
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Iron
+79.3%
Contains
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Copper
+15.7%
Contains
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Selenium
+100%
Equal in Potassium - 170
Contains
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Magnesium
+69.2%
Contains
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Phosphorus
+155%
Contains
less
Sodium
-94.7%
Contains
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Zinc
+157.9%
Contains
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Manganese
+151%
Contains
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Calcium
+20%
Contains
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Iron
+79.3%
Contains
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Copper
+15.7%
Contains
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Selenium
+100%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+23661.1%
Contains
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Vitamin E
+171.4%
Contains
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Vitamin B1
+238.1%
Contains
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Vitamin B2
+445.5%
Contains
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Vitamin B3
+495.1%
Contains
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Vitamin B5
+62.4%
Contains
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Vitamin K
+80.8%
Contains
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Vitamin C
+359.4%
Contains
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Vitamin B6
+75.7%
Contains
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Folate
+26.3%
Contains
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Vitamin A
+23661.1%
Contains
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Vitamin E
+171.4%
Contains
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Vitamin B1
+238.1%
Contains
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Vitamin B2
+445.5%
Contains
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Vitamin B3
+495.1%
Contains
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Vitamin B5
+62.4%
Contains
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Vitamin K
+80.8%
Contains
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Vitamin C
+359.4%
Contains
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Vitamin B6
+75.7%
Contains
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Folate
+26.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+214.3%
Contains
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Carbs
+205.8%
Contains
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Water
+11.2%
Contains
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Other
+220.9%
Equal in Fats - 0.14
Protein:
2.86 g
Fats:
0.15 g
Carbs:
13.09 g
Water:
83.23 g
Other:
0.67 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Contains
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Protein
+214.3%
Contains
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Carbs
+205.8%
Contains
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Water
+11.2%
Contains
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Other
+220.9%
Equal in Fats - 0.14
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+30%
Equal in Saturated Fat - 0.034
Equal in Polyunsaturated fat - 0.067
Saturated Fat:
0.031 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.072 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Contains
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Monounsaturated Fat
+30%
Equal in Saturated Fat - 0.034
Equal in Polyunsaturated fat - 0.067
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.69g | 1.38g |
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| Protein | 2.86g | 0.91g |
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| Fats | 0.15g | 0.14g |
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| Carbs | 13.09g | 4.28g |
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| Calories | 65kcal | 19kcal |
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| Fructose | 0.04g |
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| Sugar | 3.12g | 1.78g |
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| Fiber | 4.4g | 2.9g |
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| Calcium | 25mg | 30mg |
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| Iron | 0.82mg | 1.47mg |
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| Magnesium | 22mg | 13mg |
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| Phosphorus | 51mg | 20mg |
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| Potassium | 169mg | 170mg |
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| Sodium | 35mg | 661mg |
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| Zinc | 0.49mg | 0.19mg |
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| Copper | 0.083mg | 0.096mg |
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| Manganese | 0.379mg | 0.151mg |
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| Selenium | 0.3µg | 0.6µg |
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| Vitamin A | 4277IU | 18IU |
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| Vitamin A RAE | 214µg | 1µg |
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| Vitamin E | 0.38mg | 0.14mg |
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| Vitamin C | 3.2mg | 14.7mg |
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| Vitamin B1 | 0.071mg | 0.021mg |
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| Vitamin B2 | 0.12mg | 0.022mg |
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| Vitamin B3 | 0.851mg | 0.143mg |
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| Vitamin B5 | 0.151mg | 0.093mg |
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| Vitamin B6 | 0.074mg | 0.13mg |
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| Folate | 19µg | 24µg |
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| Vitamin K | 23.5µg | 13µg |
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| Tryptophan | 0.029mg | 0.008mg |
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| Threonine | 0.115mg | 0.025mg |
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| Isoleucine | 0.139mg | 0.021mg |
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| Leucine | 0.19mg | 0.029mg |
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| Lysine | 0.17mg | 0.031mg |
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| Methionine | 0.034mg | 0.009mg |
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| Phenylalanine | 0.12mg | 0.023mg |
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| Valine | 0.149mg | 0.03mg |
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| Histidine | 0.073mg | 0.016mg |
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| Saturated Fat | 0.031g | 0.034g |
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| Monounsaturated Fat | 0.01g | 0.013g |
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| Polyunsaturated fat | 0.072g | 0.067g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
36%
13%
Minerals Daily Need Coverage Score
19%
24%
Comparison summary
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 626mg)
Which food is lower in Saturated Fat?
Vegetable is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Vegetable is cheaper (difference - $0.5)
Which food is richer in vitamins?
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 1.34g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.