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  6. Blackberry vs. Sauerkraut

Blackberry vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between Blackberry and Sauerkraut

  • Blackberry has 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 Blackberry. Blackberry contains 1.17mg of Vitamin E , while Sauerkraut contains 0.14mg.
  • The amount of Sodium in Blackberry is lower.

The food types used in this comparison are Blackberries, raw and Sauerkraut, canned, solids and liquids.

Infographic

Blackberry 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.
Blackberry
Blackberry
6
:
4
Sauerkraut
Sauerkraut
Contains more Magnesium +53.8%
Contains less Sodium -99.8%
Contains more Zinc +178.9%
Contains more Copper +71.9%
Contains more Manganese +327.8%
Contains more Iron +137.1%
Contains more Selenium +50%
Equal in Calcium - 30
Equal in Phosphorus - 20
Equal in Potassium - 170
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +53.8%
Contains less Sodium -99.8%
Contains more Zinc +178.9%
Contains more Copper +71.9%
Contains more Manganese +327.8%
Contains more Iron +137.1%
Contains more Selenium +50%
Equal in Calcium - 30
Equal in Phosphorus - 20
Equal in Potassium - 170

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.
Blackberry
Blackberry
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +1088.9%
Contains more Vitamin E +735.7%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +351.7%
Contains more Vitamin B5 +196.8%
Contains more Vitamin K +52.3%
Contains more Vitamin B6 +333.3%
Equal in Vitamin B1 - 0.021
Equal in Folate - 24
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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 +1088.9%
Contains more Vitamin E +735.7%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +351.7%
Contains more Vitamin B5 +196.8%
Contains more Vitamin K +52.3%
Contains more Vitamin B6 +333.3%
Equal in Vitamin B1 - 0.021
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blackberry
Blackberry
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +52.7%
Contains more Fats +250%
Contains more Carbs +124.5%
Contains more Other +497.2%
Equal in Water - 92.52
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +52.7%
Contains more Fats +250%
Contains more Carbs +124.5%
Contains more Other +497.2%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blackberry
Blackberry
3
:
0
Sauerkraut
Sauerkraut
Contains less Saturated Fat -58.8%
Contains more Monounsaturated Fat +261.5%
Contains more Polyunsaturated fat +317.9%
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -58.8%
Contains more Monounsaturated Fat +261.5%
Contains more Polyunsaturated fat +317.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Blackberry
Blackberry
5
:
0
Sauerkraut
Sauerkraut
Contains more Sucrose +∞%
Contains more Glucose +1550%
Contains more Fructose +5900%
Contains more Maltose +∞%
Contains more Galactose +∞%
Blackberry
47% 49%
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
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 Sucrose +∞%
Contains more Glucose +1550%
Contains more Fructose +5900%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Sauerkraut Opinion
Net carbs 4.31g 1.38g Blackberry
Protein 1.39g 0.91g Blackberry
Fats 0.49g 0.14g Blackberry
Carbs 9.61g 4.28g Blackberry
Calories 43kcal 19kcal Blackberry
Fructose 2.4g 0.04g Blackberry
Sugar 4.88g 1.78g Sauerkraut
Fiber 5.3g 2.9g Blackberry
Calcium 29mg 30mg Sauerkraut
Iron 0.62mg 1.47mg Sauerkraut
Magnesium 20mg 13mg Blackberry
Phosphorus 22mg 20mg Blackberry
Potassium 162mg 170mg Sauerkraut
Sodium 1mg 661mg Blackberry
Zinc 0.53mg 0.19mg Blackberry
Copper 0.165mg 0.096mg Blackberry
Manganese 0.646mg 0.151mg Blackberry
Selenium 0.4µg 0.6µg Sauerkraut
Vitamin A 214IU 18IU Blackberry
Vitamin A RAE 11µg 1µg Blackberry
Vitamin E 1.17mg 0.14mg Blackberry
Vitamin C 21mg 14.7mg Blackberry
Vitamin B1 0.02mg 0.021mg Sauerkraut
Vitamin B2 0.026mg 0.022mg Blackberry
Vitamin B3 0.646mg 0.143mg Blackberry
Vitamin B5 0.276mg 0.093mg Blackberry
Vitamin B6 0.03mg 0.13mg Sauerkraut
Folate 25µg 24µg Blackberry
Vitamin K 19.8µg 13µg Blackberry
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.014g 0.034g Blackberry
Monounsaturated Fat 0.047g 0.013g Blackberry
Polyunsaturated fat 0.28g 0.067g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry 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
18%
Blackberry
13%
Sauerkraut
Minerals Daily Need Coverage Score
23%
Blackberry
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 660mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 7)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.7)
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
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.

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.