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Butterbur vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between Butterbur and Sauerkraut

  • Butterbur is higher in Vitamin C, Potassium, Calcium, and Manganese, yet Sauerkraut is higher in Iron.
  • Sauerkraut covers your daily Sodium needs 28% more than Butterbur.
  • Butterbur contains 4 times more Potassium than Sauerkraut. While Butterbur contains 655mg of Potassium, Sauerkraut contains only 170mg.
  • The amount of Sodium in Butterbur is lower.

Food varieties used in this article are Butterbur, (fuki), raw and Sauerkraut, canned, solids and liquids.

Infographic

Butterbur 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.
Contains more Calcium +243.3%
Contains more Potassium +285.3%
Contains less Sodium -98.9%
Contains more Manganese +81.5%
Contains more Selenium +50%
Contains more Iron +1370%
Contains more Phosphorus +66.7%
Contains more Zinc +18.8%
Equal in Magnesium - 13
Equal in Copper - 0.096
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +243.3%
Contains more Potassium +285.3%
Contains less Sodium -98.9%
Contains more Manganese +81.5%
Contains more Selenium +50%
Contains more Iron +1370%
Contains more Phosphorus +66.7%
Contains more Zinc +18.8%
Equal in Magnesium - 13
Equal in Copper - 0.096

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 A +177.8%
Contains more Vitamin C +114.3%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +190.6%
Contains more Vitamin B6 +35.4%
Contains more Folate +140%
Equal in Vitamin B1 - 0.021
Equal in Vitamin B2 - 0.022
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 6% 33%
Contains more Vitamin A +177.8%
Contains more Vitamin C +114.3%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +190.6%
Contains more Vitamin B6 +35.4%
Contains more Folate +140%
Equal in Vitamin B1 - 0.021
Equal in Vitamin B2 - 0.022

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +133.3%
Contains more Fats +250%
Contains more Carbs +18.6%
Contains more Other +47.3%
Equal in Water - 92.52
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 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 Protein +133.3%
Contains more Fats +250%
Contains more Carbs +18.6%
Contains more Other +47.3%
Equal in Water - 92.52

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Sauerkraut Opinion
Net carbs 3.61g 1.38g Butterbur
Protein 0.39g 0.91g Sauerkraut
Fats 0.04g 0.14g Sauerkraut
Carbs 3.61g 4.28g Sauerkraut
Calories 14kcal 19kcal Sauerkraut
Fructose 0.04g Sauerkraut
Sugar 1.78g Butterbur
Fiber 2.9g Sauerkraut
Calcium 103mg 30mg Butterbur
Iron 0.1mg 1.47mg Sauerkraut
Magnesium 14mg 13mg Butterbur
Phosphorus 12mg 20mg Sauerkraut
Potassium 655mg 170mg Butterbur
Sodium 7mg 661mg Butterbur
Zinc 0.16mg 0.19mg Sauerkraut
Copper 0.103mg 0.096mg Butterbur
Manganese 0.274mg 0.151mg Butterbur
Selenium 0.9µg 0.6µg Butterbur
Vitamin A 50IU 18IU Butterbur
Vitamin A RAE 3µg 1µg Butterbur
Vitamin E 0.14mg Sauerkraut
Vitamin C 31.5mg 14.7mg Butterbur
Vitamin B1 0.02mg 0.021mg Sauerkraut
Vitamin B2 0.02mg 0.022mg Sauerkraut
Vitamin B3 0.2mg 0.143mg Butterbur
Vitamin B5 0.032mg 0.093mg Sauerkraut
Vitamin B6 0.096mg 0.13mg Sauerkraut
Folate 10µg 24µg Sauerkraut
Choline 10.4mg Sauerkraut
Vitamin K 13µg Sauerkraut
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 0.034g Butterbur
Monounsaturated Fat 0.013g Sauerkraut
Polyunsaturated fat 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur 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
12%
Butterbur
12%
Sauerkraut
Minerals Daily Need Coverage Score
19%
Butterbur
24%
Sauerkraut

Comparison summary

Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 654mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $1)
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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.