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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +51%
Contains more Potassium +167.1%
Contains more Magnesium +92.3%
Contains more Copper +26%
Contains more Zinc +231.6%
Contains more Phosphorus +390%
Contains less Sodium -96.1%
Contains more Calcium +400%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 2% 41% 18% 41% 18% 43% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Iron +51%
Contains more Potassium +167.1%
Contains more Magnesium +92.3%
Contains more Copper +26%
Contains more Zinc +231.6%
Contains more Phosphorus +390%
Contains less Sodium -96.1%
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" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 2% 0% 0% 36% 14% 32% 18% 62% 0% 0% 254%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Arrowroot
13
Sauerkraut
Mineral Summary Score
31
Arrowroot
28
Sauerkraut

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 food.
Protein
25%
Arrowroot
5%
Sauerkraut
Carbohydrates
13%
Arrowroot
4%
Sauerkraut
Fats
1%
Arrowroot
1%
Sauerkraut

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arrowroot 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.005g)
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 lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 18)
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 is richer in vitamins?
Arrowroot
Arrowroot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Arrowroot Sauerkraut Opinion
Calories 65 19 Arrowroot
Protein 4.24 0.91 Arrowroot
Fats 0.2 0.14 Arrowroot
Vitamin C 1.9 14.7 Sauerkraut
Carbs 13.39 4.28 Arrowroot
Cholesterol 0 0
Vitamin D 0 0
Iron 2.22 1.47 Arrowroot
Calcium 6 30 Sauerkraut
Potassium 454 170 Arrowroot
Magnesium 25 13 Arrowroot
Sugar 1.78 Arrowroot
Fiber 1.3 2.9 Sauerkraut
Copper 0.121 0.096 Arrowroot
Zinc 0.63 0.19 Arrowroot
Starch
Phosphorus 98 20 Arrowroot
Sodium 26 661 Arrowroot
Vitamin A 19 18 Arrowroot
Vitamin E 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.143 0.021 Arrowroot
Vitamin B2 0.059 0.022 Arrowroot
Vitamin B3 1.693 0.143 Arrowroot
Vitamin B5 0.292 0.093 Arrowroot
Vitamin B6 0.266 0.13 Arrowroot
Vitamin B12 0 0
Vitamin K 13 Sauerkraut
Folate 338 24 Arrowroot
Trans Fat 0 0
Saturated Fat 0.039 0.034 Sauerkraut
Monounsaturated Fat 0.004 0.013 Sauerkraut
Polyunsaturated fat 0.092 0.067 Arrowroot
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.