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  6. Arugula vs. Sauerkraut

Arugula vs. Sauerkraut — In-Depth Nutrition Comparison

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How are arugula and sauerkraut different?

  • Arugula has more vitamin K, vitamin A, folate, calcium, magnesium, manganese, vitamin B5, and potassium; however, sauerkraut is richer in fiber.
  • Arugula covers your daily need for vitamin K, 80% more than sauerkraut.
  • Arugula has 132 times more vitamin A than sauerkraut. Arugula has 2373IU of vitamin A, while sauerkraut has 18IU.
  • Arugula contains less sodium.

Arugula, raw and Sauerkraut, canned, solids, and liquids types were used in this article.

Infographic

Arugula 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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 +261.5%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +117.1%
Contains more ZincZinc +147.4%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +112.6%
Contains more CopperCopper +26.3%
Contains more SeleniumSelenium +100%
~equal in Iron ~1.47mg

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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 AVitamin A +11800%
Contains more Vitamin EVitamin E +207.1%
Contains more Vitamin B1Vitamin B1 +109.5%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +113.3%
Contains more Vitamin B5Vitamin B5 +369.9%
Contains more Vitamin KVitamin K +735.4%
Contains more FolateFolate +304.2%
Contains more CholineCholine +47.1%
Contains more Vitamin B6Vitamin B6 +78.1%
~equal in Vitamin C ~14.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Sauerkraut DV% diff.
Vitamin K 108.6µg 13µg 80%
Sodium 27mg 661mg 28%
Folate 97µg 24µg 18%
Vitamin A 119µg 1µg 13%
Calcium 160mg 30mg 13%
Magnesium 47mg 13mg 8%
Manganese 0.321mg 0.151mg 7%
Vitamin B5 0.437mg 0.093mg 7%
Potassium 369mg 170mg 6%
Fiber 1.6g 2.9g 5%
Vitamin B2 0.086mg 0.022mg 5%
Phosphorus 52mg 20mg 5%
Vitamin B6 0.073mg 0.13mg 4%
Protein 2.58g 0.91g 3%
Zinc 0.47mg 0.19mg 3%
Vitamin E 0.43mg 0.14mg 2%
Vitamin B1 0.044mg 0.021mg 2%
Copper 0.076mg 0.096mg 2%
Polyunsaturated fat 0.319g 0.067g 2%
Choline 15.3mg 10.4mg 1%
Selenium 0.3µg 0.6µg 1%
Fats 0.66g 0.14g 1%
Vitamin B3 0.305mg 0.143mg 1%
Calories 25kcal 19kcal 0%
Vitamin C 15mg 14.7mg 0%
Carbs 3.65g 4.28g 0%
Net carbs 2.05g 1.38g N/A
Iron 1.46mg 1.47mg 0%
Sugar 2.05g 1.78g N/A
Saturated fat 0.086g 0.034g 0%
Monounsaturated fat 0.049g 0.013g 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% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 +183.5%
Contains more FatsFats +371.4%
Contains more CarbsCarbs +17.3%
Contains more OtherOther +53.6%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 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 +276.9%
Contains more Poly. FatPolyunsaturated fat +376.1%
Contains less Sat. FatSaturated fat -60.5%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.