Banana vs. Sauerkraut — In-Depth Nutrition Comparison
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How are bananas and sauerkraut different?
- Bananas are higher in vitamin B6, potassium, and manganese; however, sauerkraut is richer in iron, vitamin K, and vitamin C.
- Daily need coverage for sodium for sauerkraut is 29% higher.
- Bananas contain 7 times more sugar than sauerkraut. While bananas contain 12.23g of sugar, sauerkraut contains only 1.78g.
- Sauerkraut has a lower glycemic index (32) than bananas (48).
Bananas, raw and Sauerkraut, canned, solids, and liquids are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +107.7% |
| Contains more PotassiumPotassium | +110.6% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +78.8% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +465.4% |
| Contains more CopperCopper | +23.1% |
| Contains more ZincZinc | +26.7% |
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.
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +47.6% |
| Contains more Vitamin B2Vitamin B2 | +231.8% |
| Contains more Vitamin B3Vitamin B3 | +365% |
| Contains more Vitamin B5Vitamin B5 | +259.1% |
| Contains more Vitamin B6Vitamin B6 | +182.3% |
| Contains more Vitamin CVitamin C | +69% |
| Contains more Vitamin EVitamin E | +40% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more FolateFolate | +20% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1mg | 661mg | 29% |
| Vitamin B6 | 0.367mg | 0.13mg | 18% |
| Iron | 0.26mg | 1.47mg | 15% |
| Vitamin K | 0.5µg | 13µg | 10% |
| Vitamin C | 8.7mg | 14.7mg | 7% |
| Fructose | 4.85g | 0.04g | 6% |
| Carbs | 22.84g | 4.28g | 6% |
| Potassium | 358mg | 170mg | 6% |
| Vitamin B5 | 0.334mg | 0.093mg | 5% |
| Manganese | 0.27mg | 0.151mg | 5% |
| Vitamin B2 | 0.073mg | 0.022mg | 4% |
| Calories | 89kcal | 19kcal | 4% |
| Magnesium | 27mg | 13mg | 3% |
| Vitamin B3 | 0.665mg | 0.143mg | 3% |
| Calcium | 5mg | 30mg | 3% |
| Copper | 0.078mg | 0.096mg | 2% |
| Starch | 5.38g | 2% | |
| Selenium | 1µg | 0.6µg | 1% |
| Folate | 20µg | 24µg | 1% |
| Vitamin B1 | 0.031mg | 0.021mg | 1% |
| Fiber | 2.6g | 2.9g | 1% |
| Protein | 1.09g | 0.91g | 0% |
| Fats | 0.33g | 0.14g | 0% |
| Net carbs | 20.24g | 1.38g | N/A |
| Sugar | 12.23g | 1.78g | N/A |
| Zinc | 0.15mg | 0.19mg | 0% |
| Phosphorus | 22mg | 20mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Vitamin E | 0.1mg | 0.14mg | 0% |
| Choline | 9.8mg | 10.4mg | 0% |
| Saturated fat | 0.112g | 0.034g | 0% |
| Monounsaturated fat | 0.032g | 0.013g | 0% |
| Polyunsaturated fat | 0.073g | 0.067g | 0% |
| Tryptophan | 0.009mg | 0.008mg | 0% |
| Threonine | 0.028mg | 0.025mg | 0% |
| Isoleucine | 0.028mg | 0.021mg | 0% |
| Leucine | 0.068mg | 0.029mg | 0% |
| Lysine | 0.05mg | 0.031mg | 0% |
| Methionine | 0.008mg | 0.009mg | 0% |
| Phenylalanine | 0.049mg | 0.023mg | 0% |
| Valine | 0.047mg | 0.03mg | 0% |
| Histidine | 0.077mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.09 g
Fats:
0.33 g
Carbs:
22.84 g
Water:
74.91 g
Other:
0.83 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +19.8% |
| Contains more FatsFats | +135.7% |
| Contains more CarbsCarbs | +433.6% |
| Contains more WaterWater | +23.5% |
| Contains more OtherOther | +159% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.112 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.073 g
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 | +146.2% |
| Contains less Sat. FatSaturated fat | -69.6% |
~equal in
Polyunsaturated fat
~0.067g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
5.38 g
Sucrose:
2.39 g
Glucose:
4.98 g
Fructose:
4.85 g
Lactose:
0 g
Maltose:
0.01 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +3457.1% |
| Contains more FructoseFructose | +12025% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
