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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.

Infographic

Blackberry 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" 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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 +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%
~equal in Calcium ~30mg
~equal in Potassium ~170mg
~equal in Phosphorus ~20mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.021mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -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
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
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 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.
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 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?

ok
ok
is better in case of low diet
Blackberry 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
17%
Blackberry
12%
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.