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Beetroot vs Sauerkraut - In-Depth Nutrition Comparison

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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +91.2%
Contains more Magnesium +76.9%
Contains more Zinc +84.2%
Contains more Phosphorus +100%
Contains less Sodium -88.2%
Contains more Iron +83.8%
Contains more Calcium +87.5%
Contains more Copper +28%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +91.2%
Contains more Magnesium +76.9%
Contains more Zinc +84.2%
Contains more Phosphorus +100%
Contains less Sodium -88.2%
Contains more Iron +83.8%
Contains more Calcium +87.5%
Contains more Copper +28%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +133.6%
Contains more Vitamin B5 +66.7%
Contains more Folate +354.2%
Contains more Vitamin C +200%
Contains more Vitamin E +250%
Contains more Vitamin B6 +94%
Contains more Vitamin K +6400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +133.6%
Contains more Vitamin B5 +66.7%
Contains more Folate +354.2%
Contains more Vitamin C +200%
Contains more Vitamin E +250%
Contains more Vitamin B6 +94%
Contains more Vitamin K +6400%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
13
Sauerkraut
Mineral Summary Score
18
Beetroot
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Beetroot
5%
Sauerkraut
Carbohydrates
10%
Beetroot
4%
Sauerkraut
Fats
1%
Beetroot
1%
Sauerkraut

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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

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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.

All nutrients comparison - raw data values

Nutrient Beetroot Sauerkraut Opinion
Calories 43 19 Beetroot
Protein 1.61 0.91 Beetroot
Fats 0.17 0.14 Beetroot
Vitamin C 4.9 14.7 Sauerkraut
Net carbs 6.760000228881836 1.3799999952316284 Beetroot
Carbs 9.56 4.28 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 1.47 Sauerkraut
Calcium 16 30 Sauerkraut
Potassium 325 170 Beetroot
Magnesium 23 13 Beetroot
Sugar 6.76 1.78 Sauerkraut
Fiber 2.8 2.9 Sauerkraut
Copper 0.075 0.096 Sauerkraut
Zinc 0.35 0.19 Beetroot
Starch
Phosphorus 40 20 Beetroot
Sodium 78 661 Beetroot
Vitamin A 33 18 Beetroot
Vitamin E 0.04 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.031 0.021 Beetroot
Vitamin B2 0.04 0.022 Beetroot
Vitamin B3 0.334 0.143 Beetroot
Vitamin B5 0.155 0.093 Beetroot
Vitamin B6 0.067 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 0.2 13 Sauerkraut
Folate 109 24 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.034 Beetroot
Monounsaturated Fat 0.032 0.013 Beetroot
Polyunsaturated fat 0.06 0.067 Sauerkraut
Tryptophan 0.019 0.008 Beetroot
Threonine 0.047 0.025 Beetroot
Isoleucine 0.048 0.021 Beetroot
Leucine 0.068 0.029 Beetroot
Lysine 0.058 0.031 Beetroot
Methionine 0.018 0.009 Beetroot
Phenylalanine 0.046 0.023 Beetroot
Valine 0.056 0.03 Beetroot
Histidine 0.021 0.016 Beetroot
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.