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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 Magnesium +361.5%
Contains more Phosphorus +350%
Contains more Potassium +117.6%
Contains less Sodium -85.8%
Contains more Zinc +157.9%
Contains more Copper +140.6%
Contains more Iron +14.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 48% 43% 39% 33% 13% 14% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +46.7%
Contains more Magnesium +361.5%
Contains more Phosphorus +350%
Contains more Potassium +117.6%
Contains less Sodium -85.8%
Contains more Zinc +157.9%
Contains more Copper +140.6%
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 Folate +183.3%
Contains more Vitamin K +13.8%
Contains more Vitamin A +38.5%
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +12.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
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 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 Folate +183.3%
Contains more Vitamin K +13.8%
Contains more Vitamin A +38.5%
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +12.1%

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.
Artichoke Sauerkraut
Lower in Saturated Fat ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Artichoke Sauerkraut Opinion
Net carbs 5.11g 1.38g Artichoke
Protein 3.27g 0.91g Artichoke
Fats 0.15g 0.14g Artichoke
Carbs 10.51g 4.28g Artichoke
Calories 47kcal 19kcal Artichoke
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 0.99g 1.78g Artichoke
Fiber 5.4g 2.9g Artichoke
Calcium 44mg 30mg Artichoke
Iron 1.28mg 1.47mg Sauerkraut
Magnesium 60mg 13mg Artichoke
Phosphorus 90mg 20mg Artichoke
Potassium 370mg 170mg Artichoke
Sodium 94mg 661mg Artichoke
Zinc 0.49mg 0.19mg Artichoke
Copper 0.231mg 0.096mg Artichoke
Vitamin A 13IU 18IU Sauerkraut
Vitamin E 0.19mg 0.14mg Artichoke
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 11.7mg 14.7mg Sauerkraut
Vitamin B1 0.072mg 0.021mg Artichoke
Vitamin B2 0.066mg 0.022mg Artichoke
Vitamin B3 1.046mg 0.143mg Artichoke
Vitamin B5 0.338mg 0.093mg Artichoke
Vitamin B6 0.116mg 0.13mg Sauerkraut
Folate 68µg 24µg Artichoke
Vitamin B12 0µg 0µg
Vitamin K 14.8µg 13µg Artichoke
Tryptophan mg 0.008mg Sauerkraut
Threonine mg 0.025mg Sauerkraut
Isoleucine mg 0.021mg Sauerkraut
Leucine mg 0.029mg Sauerkraut
Lysine mg 0.031mg Sauerkraut
Methionine mg 0.009mg Sauerkraut
Phenylalanine mg 0.023mg Sauerkraut
Valine mg 0.03mg Sauerkraut
Histidine mg 0.016mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 0.034g Sauerkraut
Monounsaturated Fat 0.005g 0.013g Sauerkraut
Polyunsaturated fat 0.064g 0.067g Sauerkraut

Which food is preferable for your diet?

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

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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
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 food.
Protein
20%
Artichoke
5%
Sauerkraut
Carbohydrates
11%
Artichoke
4%
Sauerkraut
Fats
1%
Artichoke
1%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (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)

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. 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.