Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Beetroot vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

How are Beetroot and Sauerkraut different?

  • Beetroot is higher in Folate, and Manganese, however, Sauerkraut is richer in Vitamin C, Vitamin K, and Iron.
  • Daily need coverage for Sodium from Sauerkraut is 25% higher.
  • Beetroot contains 5 times more Folate than Sauerkraut. While Beetroot contains 109µg of Folate, Sauerkraut contains only 24µg.
  • Sauerkraut has less Sugar.

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

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +76.9%
Contains more PotassiumPotassium +91.2%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +117.9%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +87.5%
Contains more IronIron +83.8%
Contains more CopperCopper +28%

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 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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% 1.1% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin B1Vitamin B1 +47.6%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B3Vitamin B3 +133.6%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more FolateFolate +354.2%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin E Vitamin E +250%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin KVitamin K +6400%
Contains more CholineCholine +73.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +76.9%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +123.4%
Contains more OtherOther +99.1%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 less Sat. FatSaturated Fat -20.6%
Contains more Mono. FatMonounsaturated Fat +146.2%
Contains more Poly. FatPolyunsaturated fat +11.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Sauerkraut Opinion
Calories 43kcal 19kcal Beetroot
Protein 1.61g 0.91g Beetroot
Fats 0.17g 0.14g Beetroot
Vitamin C 4.9mg 14.7mg Sauerkraut
Net carbs 6.76g 1.38g Beetroot
Carbs 9.56g 4.28g Beetroot
Magnesium 23mg 13mg Beetroot
Calcium 16mg 30mg Sauerkraut
Potassium 325mg 170mg Beetroot
Iron 0.8mg 1.47mg Sauerkraut
Sugar 6.76g 1.78g Sauerkraut
Fiber 2.8g 2.9g Sauerkraut
Copper 0.075mg 0.096mg Sauerkraut
Zinc 0.35mg 0.19mg Beetroot
Phosphorus 40mg 20mg Beetroot
Sodium 78mg 661mg Beetroot
Vitamin A 33IU 18IU Beetroot
Vitamin A RAE 2µg 1µg Beetroot
Vitamin E 0.04mg 0.14mg Sauerkraut
Manganese 0.329mg 0.151mg Beetroot
Selenium 0.7µg 0.6µg Beetroot
Vitamin B1 0.031mg 0.021mg Beetroot
Vitamin B2 0.04mg 0.022mg Beetroot
Vitamin B3 0.334mg 0.143mg Beetroot
Vitamin B5 0.155mg 0.093mg Beetroot
Vitamin B6 0.067mg 0.13mg Sauerkraut
Vitamin K 0.2µg 13µg Sauerkraut
Folate 109µg 24µg Beetroot
Choline 6mg 10.4mg Sauerkraut
Saturated Fat 0.027g 0.034g Beetroot
Monounsaturated Fat 0.032g 0.013g Beetroot
Polyunsaturated fat 0.06g 0.067g Sauerkraut
Tryptophan 0.019mg 0.008mg Beetroot
Threonine 0.047mg 0.025mg Beetroot
Isoleucine 0.048mg 0.021mg Beetroot
Leucine 0.068mg 0.029mg Beetroot
Lysine 0.058mg 0.031mg Beetroot
Methionine 0.018mg 0.009mg Beetroot
Phenylalanine 0.046mg 0.023mg Beetroot
Valine 0.056mg 0.03mg Beetroot
Histidine 0.021mg 0.016mg Beetroot
Fructose 0.04g Sauerkraut

Which food is preferable for your diet?

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

People also compare

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
12%
Beetroot
12%
Sauerkraut
Minerals Daily Need Coverage Score
19%
Beetroot
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 4.98g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 583mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.5)
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.