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  6. Banana vs. Sauerkraut

Banana vs. Sauerkraut — In-Depth Nutrition Comparison

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How are Banana and Sauerkraut different?

  • Banana is higher in Vitamin B6, Potassium, and Manganese, however, Sauerkraut is richer in Iron, Vitamin K, and Vitamin C.
  • Daily need coverage for Sodium from Sauerkraut is 29% higher.
  • Banana contains 7 times more Sugar than Sauerkraut. While Banana contains 12.23g of Sugar, Sauerkraut contains only 1.78g.

Bananas, raw and Sauerkraut, canned, solids and liquids are the varieties used in this article.

Infographic

Banana 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.
Banana
Banana
6
:
4
Sauerkraut
Sauerkraut
Contains more Magnesium +107.7%
Contains more Potassium +110.6%
Contains less Sodium -99.8%
Contains more Manganese +78.8%
Contains more Selenium +66.7%
Contains more Calcium +500%
Contains more Iron +465.4%
Contains more Zinc +26.7%
Contains more Copper +23.1%
Equal in Phosphorus - 20
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +107.7%
Contains more Potassium +110.6%
Contains less Sodium -99.8%
Contains more Manganese +78.8%
Contains more Selenium +66.7%
Contains more Calcium +500%
Contains more Iron +465.4%
Contains more Zinc +26.7%
Contains more Copper +23.1%
Equal in Phosphorus - 20

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.
Banana
Banana
6
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin A +255.6%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +365%
Contains more Vitamin B5 +259.1%
Contains more Vitamin B6 +182.3%
Contains more Vitamin E +40%
Contains more Vitamin C +69%
Contains more Folate +20%
Contains more Vitamin K +2500%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Sauerkraut
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 A +255.6%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +365%
Contains more Vitamin B5 +259.1%
Contains more Vitamin B6 +182.3%
Contains more Vitamin E +40%
Contains more Vitamin C +69%
Contains more Folate +20%
Contains more Vitamin K +2500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +19.8%
Contains more Fats +135.7%
Contains more Carbs +433.6%
Contains more Water +23.5%
Contains more Other +159%
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Sauerkraut
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 Protein +19.8%
Contains more Fats +135.7%
Contains more Carbs +433.6%
Contains more Water +23.5%
Contains more Other +159%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +146.2%
Contains less Saturated Fat -69.6%
Equal in Polyunsaturated fat - 0.067
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +146.2%
Contains less Saturated Fat -69.6%
Equal in Polyunsaturated fat - 0.067

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
5
:
0
Sauerkraut
Sauerkraut
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +3457.1%
Contains more Fructose +12025%
Contains more Maltose +∞%
Banana
31% 14% 28% 28%
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
Sauerkraut
78% 22%
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +3457.1%
Contains more Fructose +12025%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Banana Sauerkraut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Banana Sauerkraut Opinion
Net carbs 20.24g 1.38g Banana
Protein 1.09g 0.91g Banana
Fats 0.33g 0.14g Banana
Carbs 22.84g 4.28g Banana
Calories 89kcal 19kcal Banana
Starch 5.38g Banana
Fructose 4.85g 0.04g Banana
Sugar 12.23g 1.78g Sauerkraut
Fiber 2.6g 2.9g Sauerkraut
Calcium 5mg 30mg Sauerkraut
Iron 0.26mg 1.47mg Sauerkraut
Magnesium 27mg 13mg Banana
Phosphorus 22mg 20mg Banana
Potassium 358mg 170mg Banana
Sodium 1mg 661mg Banana
Zinc 0.15mg 0.19mg Sauerkraut
Copper 0.078mg 0.096mg Sauerkraut
Manganese 0.27mg 0.151mg Banana
Selenium 1µg 0.6µg Banana
Vitamin A 64IU 18IU Banana
Vitamin A RAE 3µg 1µg Banana
Vitamin E 0.1mg 0.14mg Sauerkraut
Vitamin C 8.7mg 14.7mg Sauerkraut
Vitamin B1 0.031mg 0.021mg Banana
Vitamin B2 0.073mg 0.022mg Banana
Vitamin B3 0.665mg 0.143mg Banana
Vitamin B5 0.334mg 0.093mg Banana
Vitamin B6 0.367mg 0.13mg Banana
Folate 20µg 24µg Sauerkraut
Vitamin K 0.5µg 13µg Sauerkraut
Tryptophan 0.009mg 0.008mg Banana
Threonine 0.028mg 0.025mg Banana
Isoleucine 0.028mg 0.021mg Banana
Leucine 0.068mg 0.029mg Banana
Lysine 0.05mg 0.031mg Banana
Methionine 0.008mg 0.009mg Sauerkraut
Phenylalanine 0.049mg 0.023mg Banana
Valine 0.047mg 0.03mg Banana
Histidine 0.077mg 0.016mg Banana
Saturated Fat 0.112g 0.034g Sauerkraut
Monounsaturated Fat 0.032g 0.013g Banana
Polyunsaturated fat 0.073g 0.067g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Banana
13%
Sauerkraut
Minerals Daily Need Coverage Score
14%
Banana
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 10.45g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 16)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 660mg)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.