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  6. Burdock root vs. Sauerkraut

Burdock root vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Burdock root and Sauerkraut

  • Burdock root has more Vitamin B6, and Magnesium, however, Sauerkraut is higher in Vitamin C, Vitamin K, and Iron.
  • Sauerkraut covers your daily need of Sodium 29% more than Burdock root.
  • Burdock root has 3 times more Magnesium than Sauerkraut. While Burdock root has 38mg of Magnesium, Sauerkraut has only 13mg.
  • Burdock root has less Sodium.

These are the specific foods used in this comparison Burdock root, raw and Sauerkraut, canned, solids and liquids.

Infographic

Burdock root 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.
Burdock root
Burdock root
8
:
2
Sauerkraut
Sauerkraut
Contains more Calcium +36.7%
Contains more Magnesium +192.3%
Contains more Phosphorus +155%
Contains more Potassium +81.2%
Contains less Sodium -99.2%
Contains more Zinc +73.7%
Contains more Manganese +53.6%
Contains more Selenium +16.7%
Contains more Iron +83.8%
Contains more Copper +24.7%
Burdock root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 28% 22% 28% 1% 10% 26% 31% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +36.7%
Contains more Magnesium +192.3%
Contains more Phosphorus +155%
Contains more Potassium +81.2%
Contains less Sodium -99.2%
Contains more Zinc +73.7%
Contains more Manganese +53.6%
Contains more Selenium +16.7%
Contains more Iron +83.8%
Contains more Copper +24.7%

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.
Burdock root
Burdock root
5
:
5
Sauerkraut
Sauerkraut
Contains more Vitamin E +171.4%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +109.8%
Contains more Vitamin B5 +245.2%
Contains more Vitamin B6 +84.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +390%
Contains more Vitamin B1 +110%
Contains more Vitamin K +712.5%
Equal in Folate - 24
Burdock root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 10% 3% 7% 6% 20% 56% 18% 0% 4%
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 E +171.4%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +109.8%
Contains more Vitamin B5 +245.2%
Contains more Vitamin B6 +84.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +390%
Contains more Vitamin B1 +110%
Contains more Vitamin K +712.5%
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Burdock root
Burdock root
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +68.1%
Contains more Carbs +305.1%
Contains more Water +15.5%
Contains more Other +141.6%
Equal in Fats - 0.14
Burdock root
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 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 +68.1%
Contains more Carbs +305.1%
Contains more Water +15.5%
Contains more Other +141.6%
Equal in Fats - 0.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Burdock root
Burdock root
2
:
1
Sauerkraut
Sauerkraut
Contains less Saturated Fat -26.5%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +13.6%
Burdock root
21% 31% 49%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.059 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -26.5%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +13.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Burdock root 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 minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Burdock root Sauerkraut Opinion
Net carbs 14.04g 1.38g Burdock root
Protein 1.53g 0.91g Burdock root
Fats 0.15g 0.14g Burdock root
Carbs 17.34g 4.28g Burdock root
Calories 72kcal 19kcal Burdock root
Fructose 0.04g Sauerkraut
Sugar 2.9g 1.78g Sauerkraut
Fiber 3.3g 2.9g Burdock root
Calcium 41mg 30mg Burdock root
Iron 0.8mg 1.47mg Sauerkraut
Magnesium 38mg 13mg Burdock root
Phosphorus 51mg 20mg Burdock root
Potassium 308mg 170mg Burdock root
Sodium 5mg 661mg Burdock root
Zinc 0.33mg 0.19mg Burdock root
Copper 0.077mg 0.096mg Sauerkraut
Manganese 0.232mg 0.151mg Burdock root
Selenium 0.7µg 0.6µg Burdock root
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.38mg 0.14mg Burdock root
Vitamin C 3mg 14.7mg Sauerkraut
Vitamin B1 0.01mg 0.021mg Sauerkraut
Vitamin B2 0.03mg 0.022mg Burdock root
Vitamin B3 0.3mg 0.143mg Burdock root
Vitamin B5 0.321mg 0.093mg Burdock root
Vitamin B6 0.24mg 0.13mg Burdock root
Folate 23µg 24µg Sauerkraut
Vitamin K 1.6µg 13µg Sauerkraut
Tryptophan 0.006mg 0.008mg Sauerkraut
Threonine 0.026mg 0.025mg Burdock root
Isoleucine 0.03mg 0.021mg Burdock root
Leucine 0.032mg 0.029mg Burdock root
Lysine 0.067mg 0.031mg Burdock root
Methionine 0.009mg 0.009mg
Phenylalanine 0.033mg 0.023mg Burdock root
Valine 0.033mg 0.03mg Burdock root
Histidine 0.031mg 0.016mg Burdock root
Saturated Fat 0.025g 0.034g Burdock root
Monounsaturated Fat 0.037g 0.013g Burdock root
Polyunsaturated fat 0.059g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Burdock root 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
11%
Burdock root
13%
Sauerkraut
Minerals Daily Need Coverage Score
19%
Burdock root
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Burdock root
Burdock root contains less Sodium (difference - 656mg)
Which food is lower in Saturated Fat?
Burdock root
Burdock root is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Burdock root
Burdock root is lower in glycemic index (difference - 32)
Which food is cheaper?
Burdock root
Burdock root is cheaper (difference - $1)
Which food is richer in minerals?
Burdock root
Burdock root is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Burdock root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169974/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.