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Arrowroot vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Arrowroot and Sauerkraut?

  • Arrowroot is richer in Folate, Phosphorus, Vitamin B6, Vitamin B1, Vitamin B3, Iron, and Potassium, while Sauerkraut is higher in Vitamin C, and Fiber.
  • Arrowroot's daily need coverage for Folate is 79% higher.
  • Sauerkraut has 12 times less Vitamin B3 than Arrowroot. Arrowroot has 1.693mg of Vitamin B3, while Sauerkraut has 0.143mg.
  • Arrowroot is lower in Sodium.

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

Infographic

Arrowroot 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.
Contains more Iron +51%
Contains more Magnesium +92.3%
Contains more Phosphorus +390%
Contains more Potassium +167.1%
Contains less Sodium -96.1%
Contains more Zinc +231.6%
Contains more Copper +26%
Contains more Manganese +15.2%
Contains more Selenium +16.7%
Contains more Calcium +400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Iron +51%
Contains more Magnesium +92.3%
Contains more Phosphorus +390%
Contains more Potassium +167.1%
Contains less Sodium -96.1%
Contains more Zinc +231.6%
Contains more Copper +26%
Contains more Manganese +15.2%
Contains more Selenium +16.7%
Contains more Calcium +400%

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.
:
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +168.2%
Contains more Vitamin B3 +1083.9%
Contains more Vitamin B5 +214%
Contains more Vitamin B6 +104.6%
Contains more Folate +1308.3%
Contains more Vitamin C +673.7%
Equal in Vitamin A - 18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 6% 33%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +168.2%
Contains more Vitamin B3 +1083.9%
Contains more Vitamin B5 +214%
Contains more Vitamin B6 +104.6%
Contains more Folate +1308.3%
Contains more Vitamin C +673.7%
Equal in Vitamin A - 18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +365.9%
Contains more Fats +42.9%
Contains more Carbs +212.9%
Contains more Water +14.6%
Contains more Other +51.4%
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 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 Protein +365.9%
Contains more Fats +42.9%
Contains more Carbs +212.9%
Contains more Water +14.6%
Contains more Other +51.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +37.3%
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +225%
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Polyunsaturated fat +37.3%
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +225%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Sauerkraut Opinion
Net carbs 12.09g 1.38g Arrowroot
Protein 4.24g 0.91g Arrowroot
Fats 0.2g 0.14g Arrowroot
Carbs 13.39g 4.28g Arrowroot
Calories 65kcal 19kcal Arrowroot
Fructose 0.04g Sauerkraut
Sugar 1.78g Arrowroot
Fiber 1.3g 2.9g Sauerkraut
Calcium 6mg 30mg Sauerkraut
Iron 2.22mg 1.47mg Arrowroot
Magnesium 25mg 13mg Arrowroot
Phosphorus 98mg 20mg Arrowroot
Potassium 454mg 170mg Arrowroot
Sodium 26mg 661mg Arrowroot
Zinc 0.63mg 0.19mg Arrowroot
Copper 0.121mg 0.096mg Arrowroot
Manganese 0.174mg 0.151mg Arrowroot
Selenium 0.7µg 0.6µg Arrowroot
Vitamin A 19IU 18IU Arrowroot
Vitamin A RAE 1µg 1µg
Vitamin E 0.14mg Sauerkraut
Vitamin C 1.9mg 14.7mg Sauerkraut
Vitamin B1 0.143mg 0.021mg Arrowroot
Vitamin B2 0.059mg 0.022mg Arrowroot
Vitamin B3 1.693mg 0.143mg Arrowroot
Vitamin B5 0.292mg 0.093mg Arrowroot
Vitamin B6 0.266mg 0.13mg Arrowroot
Folate 338µg 24µg Arrowroot
Choline 10.4mg Sauerkraut
Vitamin K 13µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.039g 0.034g Sauerkraut
Monounsaturated Fat 0.004g 0.013g Sauerkraut
Polyunsaturated fat 0.092g 0.067g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot 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
32%
Arrowroot
12%
Sauerkraut
Minerals Daily Need Coverage Score
27%
Arrowroot
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 635mg)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $1)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.