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Crateva religiosa vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between crateva religiosa and sauerkraut?

  • Crateva religiosa has more vitamin C and fiber than sauerkraut.
  • Crateva religiosa's daily need coverage for vitamin C is 44% higher.
  • Sauerkraut has 5 times less sugar than crateva religiosa. Crateva religiosa has 8.55g of sugar, while sauerkraut has 1.78g.

We used Abiyuch, raw and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Crateva religiosa vs Sauerkraut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +84.6%
Contains more PotassiumPotassium +78.8%
Contains more ZincZinc +63.2%
Contains more PhosphorusPhosphorus +135%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +20.5%
Contains more CalciumCalcium +275%
Contains more CopperCopper +68.4%
~equal in Iron ~1.47mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +268%
Contains more Vitamin AVitamin A +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +64.8%
Contains more CarbsCarbs +311.2%
Contains more FatsFats +40%
Contains more WaterWater +15.8%
Contains more OtherOther +138.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated fat -58.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
53% 44% 2%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 4.5 g
Fructose: 3.8 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
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
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +3114.3%
Contains more FructoseFructose +9400%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crateva religiosa Sauerkraut DV% diff.
Vitamin C 54.1mg 14.7mg 44%
Sodium 20mg 661mg 28%
Vitamin K 13µg 11%
Fiber 5.3g 2.9g 10%
Vitamin B6 0.13mg 10%
Folate 24µg 6%
Fructose 3.8g 0.04g 5%
Carbs 17.6g 4.28g 4%
Potassium 304mg 170mg 4%
Phosphorus 47mg 20mg 4%
Copper 0.057mg 0.096mg 4%
Calories 69kcal 19kcal 3%
Magnesium 24mg 13mg 3%
Vitamin B1 0.021mg 2%
Iron 1.61mg 1.47mg 2%
Calcium 8mg 30mg 2%
Choline 10.4mg 2%
Vitamin B2 0.022mg 2%
Vitamin B5 0.093mg 2%
Zinc 0.31mg 0.19mg 1%
Vitamin E 0.14mg 1%
Manganese 0.182mg 0.151mg 1%
Selenium 0.6µg 1%
Protein 1.5g 0.91g 1%
Vitamin B3 0.143mg 1%
Fats 0.1g 0.14g 0%
Net carbs 12.3g 1.38g N/A
Sugar 8.55g 1.78g N/A
Vitamin A 5µg 1µg 0%
Saturated fat 0.014g 0.034g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.067g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crateva religiosa Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Crateva religiosa
12%
Sauerkraut
Minerals Daily Need Coverage Score
18%
Crateva religiosa
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 6.77g)
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Crateva religiosa
Crateva religiosa contains less Sodium (difference - 641mg)
Which food is lower in Saturated fat?
Crateva religiosa
Crateva religiosa is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 32)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $1)
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.

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. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.