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  6. Artichoke vs. Sauerkraut

Artichoke vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between artichoke and sauerkraut?

  • Artichoke has more copper, magnesium, folate, fiber, phosphorus, potassium, and vitamin B3 than sauerkraut.
  • Sauerkraut's daily need coverage for sodium is 25% higher.
  • Sauerkraut has 7 times less vitamin B3 than artichoke. Artichoke has 1.046mg of vitamin B3, while sauerkraut has 0.143mg.
  • Artichoke is lower in sodium.

We used Artichokes, (globe or french), raw and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

Artichoke 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
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 +361.5%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +117.6%
Contains more CopperCopper +140.6%
Contains more ZincZinc +157.9%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -85.8%
Contains more ManganeseManganese +69.5%
Contains more IronIron +14.8%
Contains more SeleniumSelenium +200%

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
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 EVitamin E +35.7%
Contains more Vitamin B1Vitamin B1 +242.9%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +631.5%
Contains more Vitamin B5Vitamin B5 +263.4%
Contains more Vitamin KVitamin K +13.8%
Contains more FolateFolate +183.3%
Contains more CholineCholine +230.8%
Contains more Vitamin CVitamin C +25.6%
Contains more Vitamin B6Vitamin B6 +12.1%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Sauerkraut DV% diff.
Sodium 94mg 661mg 25%
Copper 0.231mg 0.096mg 15%
Magnesium 60mg 13mg 11%
Folate 68µg 24µg 11%
Phosphorus 90mg 20mg 10%
Fiber 5.4g 2.9g 10%
Vitamin B3 1.046mg 0.143mg 6%
Potassium 370mg 170mg 6%
Manganese 0.256mg 0.151mg 5%
Vitamin B5 0.338mg 0.093mg 5%
Protein 3.27g 0.91g 5%
Vitamin B1 0.072mg 0.021mg 4%
Choline 34.4mg 10.4mg 4%
Vitamin B2 0.066mg 0.022mg 3%
Zinc 0.49mg 0.19mg 3%
Vitamin C 11.7mg 14.7mg 3%
Iron 1.28mg 1.47mg 2%
Vitamin K 14.8µg 13µg 2%
Carbs 10.51g 4.28g 2%
Vitamin B6 0.116mg 0.13mg 1%
Calories 47kcal 19kcal 1%
Selenium 0.2µg 0.6µg 1%
Calcium 44mg 30mg 1%
Fats 0.15g 0.14g 0%
Net carbs 5.11g 1.38g N/A
Sugar 0.99g 1.78g N/A
Vitamin E 0.19mg 0.14mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.036g 0.034g 0%
Monounsaturated fat 0.005g 0.013g 0%
Polyunsaturated fat 0.064g 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%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 +259.3%
Contains more CarbsCarbs +145.6%
Contains more OtherOther +90.3%
~equal in Fats ~0.14g
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 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 more Mono. FatMonounsaturated fat +160%
~equal in Saturated fat ~0.034g
~equal in Polyunsaturated fat ~0.067g

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.