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  6. Amaranth leaves vs. Sauerkraut

Amaranth leaves vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between Amaranth leaves and Sauerkraut

  • Sauerkraut has less Vitamin K, Manganese, Vitamin C, Calcium, Vitamin A RAE, Folate, Potassium, Iron, and Vitamin B2.
  • Amaranth leaves' daily need coverage for Vitamin K is 939% more.
  • Amaranth leaves have 146 times more Vitamin A RAE than Sauerkraut. Amaranth leaves have 146µg of Vitamin A RAE, while Sauerkraut has 1µg.
  • Amaranth leaves are lower in Sodium.

The food varieties used in the comparison are Amaranth leaves, raw and Sauerkraut, canned, solids and liquids.

Infographic

Amaranth leaves vs Sauerkraut 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.
Amaranth leaves
Amaranth leaves
10
:
0
Sauerkraut
Sauerkraut
Contains more Calcium +616.7%
Contains more Iron +57.8%
Contains more Magnesium +323.1%
Contains more Phosphorus +150%
Contains more Potassium +259.4%
Contains less Sodium -97%
Contains more Zinc +373.7%
Contains more Copper +68.8%
Contains more Manganese +486.1%
Contains more Selenium +50%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +616.7%
Contains more Iron +57.8%
Contains more Magnesium +323.1%
Contains more Phosphorus +150%
Contains more Potassium +259.4%
Contains less Sodium -97%
Contains more Zinc +373.7%
Contains more Copper +68.8%
Contains more Manganese +486.1%
Contains more Selenium +50%

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.
Amaranth leaves
Amaranth leaves
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +16105.6%
Contains more Vitamin C +194.6%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +618.2%
Contains more Vitamin B3 +360.1%
Contains more Vitamin B6 +47.7%
Contains more Folate +254.2%
Contains more Vitamin K +8669.2%
Contains more Vitamin B5 +45.3%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
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%
Contains more Vitamin A +16105.6%
Contains more Vitamin C +194.6%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +618.2%
Contains more Vitamin B3 +360.1%
Contains more Vitamin B6 +47.7%
Contains more Folate +254.2%
Contains more Vitamin K +8669.2%
Contains more Vitamin B5 +45.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +170.3%
Contains more Fats +135.7%
Contains more Other +43.3%
Equal in Carbs - 4.28
Equal in Water - 92.52
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Sauerkraut
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 Protein +170.3%
Contains more Fats +135.7%
Contains more Other +43.3%
Equal in Carbs - 4.28
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +484.6%
Contains more Polyunsaturated fat +119.4%
Contains less Saturated Fat -62.6%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +484.6%
Contains more Polyunsaturated fat +119.4%
Contains less Saturated Fat -62.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Sauerkraut Opinion
Net carbs 4.02g 1.38g Amaranth leaves
Protein 2.46g 0.91g Amaranth leaves
Fats 0.33g 0.14g Amaranth leaves
Carbs 4.02g 4.28g Sauerkraut
Calories 23kcal 19kcal Amaranth leaves
Fructose 0.04g Sauerkraut
Sugar 1.78g Amaranth leaves
Fiber 2.9g Sauerkraut
Calcium 215mg 30mg Amaranth leaves
Iron 2.32mg 1.47mg Amaranth leaves
Magnesium 55mg 13mg Amaranth leaves
Phosphorus 50mg 20mg Amaranth leaves
Potassium 611mg 170mg Amaranth leaves
Sodium 20mg 661mg Amaranth leaves
Zinc 0.9mg 0.19mg Amaranth leaves
Copper 0.162mg 0.096mg Amaranth leaves
Manganese 0.885mg 0.151mg Amaranth leaves
Selenium 0.9µg 0.6µg Amaranth leaves
Vitamin A 2917IU 18IU Amaranth leaves
Vitamin A RAE 146µg 1µg Amaranth leaves
Vitamin E 0.14mg Sauerkraut
Vitamin C 43.3mg 14.7mg Amaranth leaves
Vitamin B1 0.027mg 0.021mg Amaranth leaves
Vitamin B2 0.158mg 0.022mg Amaranth leaves
Vitamin B3 0.658mg 0.143mg Amaranth leaves
Vitamin B5 0.064mg 0.093mg Sauerkraut
Vitamin B6 0.192mg 0.13mg Amaranth leaves
Folate 85µg 24µg Amaranth leaves
Vitamin K 1140µg 13µg Amaranth leaves
Tryptophan 0.031mg 0.008mg Amaranth leaves
Threonine 0.099mg 0.025mg Amaranth leaves
Isoleucine 0.119mg 0.021mg Amaranth leaves
Leucine 0.195mg 0.029mg Amaranth leaves
Lysine 0.127mg 0.031mg Amaranth leaves
Methionine 0.036mg 0.009mg Amaranth leaves
Phenylalanine 0.133mg 0.023mg Amaranth leaves
Valine 0.137mg 0.03mg Amaranth leaves
Histidine 0.052mg 0.016mg Amaranth leaves
Saturated Fat 0.091g 0.034g Sauerkraut
Monounsaturated Fat 0.076g 0.013g Amaranth leaves
Polyunsaturated fat 0.147g 0.067g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Sauerkraut
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
278%
Amaranth leaves
13%
Sauerkraut
Minerals Daily Need Coverage Score
47%
Amaranth leaves
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.057g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 641mg)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $1)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.