Blackberry vs. Sauerkraut — In-Depth Nutrition Comparison
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Differences between blackberries and sauerkraut
- Blackberries have more manganese, fiber, copper, vitamin C, vitamin E, and vitamin K, while sauerkraut has more iron and vitamin B6.
- Sauerkraut's daily need coverage for sodium is 29% higher.
- Sauerkraut contains 8 times less vitamin E than blackberries. Blackberries contain 1.17mg of vitamin E, while sauerkraut contains 0.14mg.
- The amount of sodium in blackberries is lower.
The food types used in this comparison are Blackberries, raw and Sauerkraut, canned, solids and liquids.
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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 | +53.8% |
| Contains more CopperCopper | +71.9% |
| Contains more ZincZinc | +178.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +327.8% |
| Contains more IronIron | +137.1% |
| Contains more SeleniumSelenium | +50% |
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 CVitamin C | +42.9% |
| Contains more Vitamin AVitamin A | +1000% |
| Contains more Vitamin EVitamin E | +735.7% |
| Contains more Vitamin B2Vitamin B2 | +18.2% |
| Contains more Vitamin B3Vitamin B3 | +351.7% |
| Contains more Vitamin B5Vitamin B5 | +196.8% |
| Contains more Vitamin KVitamin K | +52.3% |
| Contains more Vitamin B6Vitamin B6 | +333.3% |
| Contains more CholineCholine | +22.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +52.7% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +124.5% |
| Contains more OtherOther | +497.2% |
~equal in
Water
~92.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
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 | -58.8% |
| Contains more Mono. FatMonounsaturated fat | +261.5% |
| Contains more Poly. FatPolyunsaturated fat | +317.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 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 SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1550% |
| Contains more FructoseFructose | +5900% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1mg | 661mg | 29% |
| Manganese | 0.646mg | 0.151mg | 22% |
| Iron | 0.62mg | 1.47mg | 11% |
| Fiber | 5.3g | 2.9g | 10% |
| Copper | 0.165mg | 0.096mg | 8% |
| Vitamin B6 | 0.03mg | 0.13mg | 8% |
| Vitamin C | 21mg | 14.7mg | 7% |
| Vitamin E | 1.17mg | 0.14mg | 7% |
| Vitamin K | 19.8µg | 13µg | 6% |
| Vitamin B5 | 0.276mg | 0.093mg | 4% |
| Vitamin B3 | 0.646mg | 0.143mg | 3% |
| Zinc | 0.53mg | 0.19mg | 3% |
| Fructose | 2.4g | 0.04g | 3% |
| Magnesium | 20mg | 13mg | 2% |
| Carbs | 9.61g | 4.28g | 2% |
| Protein | 1.39g | 0.91g | 1% |
| Polyunsaturated fat | 0.28g | 0.067g | 1% |
| Calories | 43kcal | 19kcal | 1% |
| Vitamin A | 11µg | 1µg | 1% |
| Fats | 0.49g | 0.14g | 1% |
| Net carbs | 4.31g | 1.38g | N/A |
| Calcium | 29mg | 30mg | 0% |
| Potassium | 162mg | 170mg | 0% |
| Sugar | 4.88g | 1.78g | N/A |
| Phosphorus | 22mg | 20mg | 0% |
| Selenium | 0.4µg | 0.6µg | 0% |
| Vitamin B1 | 0.02mg | 0.021mg | 0% |
| Vitamin B2 | 0.026mg | 0.022mg | 0% |
| Folate | 25µg | 24µg | 0% |
| Choline | 8.5mg | 10.4mg | 0% |
| Saturated fat | 0.014g | 0.034g | 0% |
| Monounsaturated fat | 0.047g | 0.013g | 0% |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
12%
Minerals Daily Need Coverage Score
23%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 660mg)
Which food is lower in Saturated fat?
Blackberry is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 7)
Which food is cheaper?
Blackberry is cheaper (difference - $0.7)
Which food is richer in vitamins?
Blackberry is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.