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  6. Beef Liver raw vs. Sauerkraut

Beef Liver raw vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between Beef Liver raw and Sauerkraut

  • Beef Liver raw is richer than Sauerkraut in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Vitamin B6, Selenium, and Folate.
  • Daily need coverage for Vitamin B12 from Beef Liver raw is 2471% higher.

Food types used in this article are Beef, variety meats and by-products, liver, raw and Sauerkraut, canned, solids and liquids.

Infographic

Beef Liver raw 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.
Beef Liver raw
Beef Liver raw
9
:
1
Sauerkraut
Sauerkraut
Contains more Iron +233.3%
Contains more Magnesium +38.5%
Contains more Phosphorus +1835%
Contains more Potassium +84.1%
Contains less Sodium -89.6%
Contains more Zinc +2005.3%
Contains more Copper +10061.5%
Contains more Manganese +105.3%
Contains more Selenium +6516.7%
Contains more Calcium +500%
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Iron +233.3%
Contains more Magnesium +38.5%
Contains more Phosphorus +1835%
Contains more Potassium +84.1%
Contains less Sodium -89.6%
Contains more Zinc +2005.3%
Contains more Copper +10061.5%
Contains more Manganese +105.3%
Contains more Selenium +6516.7%
Contains more Calcium +500%

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.
Beef Liver raw
Beef Liver raw
10
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +93777.8%
Contains more Vitamin E +171.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +12422.7%
Contains more Vitamin B3 +9113.3%
Contains more Vitamin B5 +7612.9%
Contains more Vitamin B6 +733.1%
Contains more Folate +1108.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1030.8%
Contains more Vitamin K +319.4%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
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 +93777.8%
Contains more Vitamin E +171.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +12422.7%
Contains more Vitamin B3 +9113.3%
Contains more Vitamin B5 +7612.9%
Contains more Vitamin B6 +733.1%
Contains more Folate +1108.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1030.8%
Contains more Vitamin K +319.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +2137.4%
Contains more Fats +2492.9%
Contains more Water +30.7%
Contains more Other +64.1%
Equal in Carbs - 4.28
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 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 +2137.4%
Contains more Fats +2492.9%
Contains more Water +30.7%
Contains more Other +64.1%
Equal in Carbs - 4.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +3584.6%
Contains more Polyunsaturated fat +594%
Contains less Saturated Fat -97.2%
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +3584.6%
Contains more Polyunsaturated fat +594%
Contains less Saturated Fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver raw Sauerkraut Opinion
Net carbs 3.89g 1.38g Beef Liver raw
Protein 20.36g 0.91g Beef Liver raw
Fats 3.63g 0.14g Beef Liver raw
Carbs 3.89g 4.28g Sauerkraut
Calories 135kcal 19kcal Beef Liver raw
Fructose 0.04g Sauerkraut
Sugar 0g 1.78g Beef Liver raw
Fiber 0g 2.9g Sauerkraut
Calcium 5mg 30mg Sauerkraut
Iron 4.9mg 1.47mg Beef Liver raw
Magnesium 18mg 13mg Beef Liver raw
Phosphorus 387mg 20mg Beef Liver raw
Potassium 313mg 170mg Beef Liver raw
Sodium 69mg 661mg Beef Liver raw
Zinc 4mg 0.19mg Beef Liver raw
Copper 9.755mg 0.096mg Beef Liver raw
Manganese 0.31mg 0.151mg Beef Liver raw
Selenium 39.7µg 0.6µg Beef Liver raw
Vitamin A 16898IU 18IU Beef Liver raw
Vitamin A RAE 4968µg 1µg Beef Liver raw
Vitamin E 0.38mg 0.14mg Beef Liver raw
Vitamin D 49IU 0IU Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Vitamin C 1.3mg 14.7mg Sauerkraut
Vitamin B1 0.189mg 0.021mg Beef Liver raw
Vitamin B2 2.755mg 0.022mg Beef Liver raw
Vitamin B3 13.175mg 0.143mg Beef Liver raw
Vitamin B5 7.173mg 0.093mg Beef Liver raw
Vitamin B6 1.083mg 0.13mg Beef Liver raw
Folate 290µg 24µg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 13µg Sauerkraut
Tryptophan 0.263mg 0.008mg Beef Liver raw
Threonine 0.869mg 0.025mg Beef Liver raw
Isoleucine 0.967mg 0.021mg Beef Liver raw
Leucine 1.91mg 0.029mg Beef Liver raw
Lysine 1.607mg 0.031mg Beef Liver raw
Methionine 0.543mg 0.009mg Beef Liver raw
Phenylalanine 1.084mg 0.023mg Beef Liver raw
Valine 1.26mg 0.03mg Beef Liver raw
Histidine 0.629mg 0.016mg Beef Liver raw
Cholesterol 275mg 0mg Sauerkraut
Trans Fat 0.17g 0g Sauerkraut
Saturated Fat 1.233g 0.034g Sauerkraut
Monounsaturated Fat 0.479g 0.013g Beef Liver raw
Polyunsaturated fat 0.465g 0.067g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
859%
Beef Liver raw
13%
Sauerkraut
Minerals Daily Need Coverage Score
402%
Beef Liver raw
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.199g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Beef Liver raw
Beef Liver raw contains less Sodium (difference - 592mg)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $1)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.