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Carrot vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between carrots and sauerkraut

  • Carrots have more vitamin A and vitamin B3; however, sauerkraut is higher in iron, vitamin C, and copper.
  • Carrots cover your daily need for vitamin A, 334% more than sauerkraut.
  • Carrots have 7 times more vitamin B3 than sauerkraut. While carrots have 0.983mg of vitamin B3, sauerkraut has only 0.143mg.
  • Sauerkraut has less sugar.

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

Infographic

Carrot 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.
Carrot
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
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 PotassiumPotassium +88.2%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -89.6%
Contains more IronIron +390%
Contains more CopperCopper +113.3%
Contains more SeleniumSelenium +500%
~equal in Magnesium ~13mg
~equal in Calcium ~30mg
~equal in Manganese ~0.151mg

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.
Carrot
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
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 AVitamin A +83400%
Contains more Vitamin EVitamin E +371.4%
Contains more Vitamin B1Vitamin B1 +214.3%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +587.4%
Contains more Vitamin B5Vitamin B5 +193.5%
Contains more Vitamin CVitamin C +149.2%
Contains more FolateFolate +26.3%
Contains more CholineCholine +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~13µg

All nutrients comparison - raw data values

Nutrient Carrot Sauerkraut DV% diff.
Vitamin A 835µg 1µg 93%
Sodium 69mg 661mg 26%
Iron 0.3mg 1.47mg 15%
Vitamin C 5.9mg 14.7mg 10%
Copper 0.045mg 0.096mg 6%
Vitamin B3 0.983mg 0.143mg 5%
Vitamin B1 0.066mg 0.021mg 4%
Vitamin B5 0.273mg 0.093mg 4%
Potassium 320mg 170mg 4%
Vitamin B2 0.058mg 0.022mg 3%
Vitamin E 0.66mg 0.14mg 3%
Carbs 9.58g 4.28g 2%
Phosphorus 35mg 20mg 2%
Folate 19µg 24µg 1%
Vitamin B6 0.138mg 0.13mg 1%
Selenium 0.1µg 0.6µg 1%
Calories 41kcal 19kcal 1%
Starch 1.43g 1%
Fructose 0.55g 0.04g 1%
Protein 0.93g 0.91g 0%
Fats 0.24g 0.14g 0%
Net carbs 6.78g 1.38g N/A
Magnesium 12mg 13mg 0%
Calcium 33mg 30mg 0%
Sugar 4.74g 1.78g N/A
Fiber 2.8g 2.9g 0%
Zinc 0.24mg 0.19mg 0%
Manganese 0.143mg 0.151mg 0%
Vitamin K 13.2µg 13µg 0%
Saturated fat 0.037g 0.034g 0%
Choline 8.8mg 10.4mg 0%
Monounsaturated fat 0.014g 0.013g 0%
Polyunsaturated fat 0.117g 0.067g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.191mg 0.025mg 0%
Isoleucine 0.077mg 0.021mg 0%
Leucine 0.102mg 0.029mg 0%
Lysine 0.101mg 0.031mg 0%
Methionine 0.02mg 0.009mg 0%
Phenylalanine 0.061mg 0.023mg 0%
Valine 0.069mg 0.03mg 0%
Histidine 0.04mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 FatsFats +71.4%
Contains more CarbsCarbs +123.8%
Contains more OtherOther +124%
~equal in Protein ~0.91g
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 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 more Poly. FatPolyunsaturated fat +74.6%
~equal in Saturated fat ~0.034g
~equal in Monounsaturated fat ~0.013g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
4
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +321.4%
Contains more FructoseFructose +1275%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.