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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +46.7%
Contains more Potassium +117.6%
Contains more Magnesium +361.5%
Contains more Copper +140.6%
Contains more Zinc +157.9%
Contains more Phosphorus +350%
Contains less Sodium -85.8%
Contains more Iron +14.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 48% 14% 33% 43% 77% 14% 39% 13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Calcium +46.7%
Contains more Potassium +117.6%
Contains more Magnesium +361.5%
Contains more Copper +140.6%
Contains more Zinc +157.9%
Contains more Phosphorus +350%
Contains less Sodium -85.8%
Contains more Iron +14.8%

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 E +35.7%
Contains more Vitamin B1 +242.9%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +631.5%
Contains more Vitamin B5 +263.4%
Contains more Vitamin K +13.8%
Contains more Folate +183.3%
Contains more Vitamin C +25.6%
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +12.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 1% 4% 0% 18% 16% 20% 21% 27% 0% 37% 51%
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 E +35.7%
Contains more Vitamin B1 +242.9%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +631.5%
Contains more Vitamin B5 +263.4%
Contains more Vitamin K +13.8%
Contains more Folate +183.3%
Contains more Vitamin C +25.6%
Contains more Vitamin A +38.5%
Contains more Vitamin B6 +12.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Artichoke
13
Sauerkraut
Mineral Summary Score
35
Artichoke
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 the food
Protein
20%
Artichoke
5%
Sauerkraut
Carbohydrates
11%
Artichoke
4%
Sauerkraut
Fats
1%
Artichoke
1%
Sauerkraut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Artichoke Sauerkraut
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.002g)
Which food contains less Sugars?
Artichoke
Artichoke contains less Sugars (difference - 0.79g)
Which food contains less Sodium?
Artichoke
Artichoke contains less Sodium (difference - 567mg)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $0.6)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Artichoke Sauerkraut Opinion
Calories 47 19 Artichoke
Protein 3.27 0.91 Artichoke
Fats 0.15 0.14 Artichoke
Vitamin C 11.7 14.7 Sauerkraut
Carbs 10.51 4.28 Artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 1.28 1.47 Sauerkraut
Calcium 44 30 Artichoke
Potassium 370 170 Artichoke
Magnesium 60 13 Artichoke
Sugars 0.99 1.78 Artichoke
Fiber 5.4 2.9 Artichoke
Copper 0.231 0.096 Artichoke
Zinc 0.49 0.19 Artichoke
Starch
Phosphorus 90 20 Artichoke
Sodium 94 661 Artichoke
Vitamin A 13 18 Sauerkraut
Vitamin E 0.19 0.14 Artichoke
Vitamin D 0 0
Vitamin B1 0.072 0.021 Artichoke
Vitamin B2 0.066 0.022 Artichoke
Vitamin B3 1.046 0.143 Artichoke
Vitamin B5 0.338 0.093 Artichoke
Vitamin B6 0.116 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 14.8 13 Artichoke
Folate 68 24 Artichoke
Trans Fat 0 0
Saturated Fat 0.036 0.034 Sauerkraut
Monounsaturated Fat 0.005 0.013 Sauerkraut
Polyunsaturated fat 0.064 0.067 Sauerkraut
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 seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.