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Carrot vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Carrot and Sauerkraut

  • Carrot has more Vitamin A RAE, and Vitamin B3, however, Sauerkraut is higher in Iron, Vitamin C, and Copper.
  • Carrot covers your daily need of Vitamin A RAE 93% more than Sauerkraut.
  • Carrot has 7 times more Vitamin B3 than Sauerkraut. While Carrot has 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.
Contains more Phosphorus +75%
Contains more Potassium +88.2%
Contains less Sodium -89.6%
Contains more Zinc +26.3%
Contains more Iron +390%
Contains more Copper +113.3%
Contains more Selenium +500%
Equal in Calcium - 30
Equal in Magnesium - 13
Equal in Manganese - 0.151
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Phosphorus +75%
Contains more Potassium +88.2%
Contains less Sodium -89.6%
Contains more Zinc +26.3%
Contains more Iron +390%
Contains more Copper +113.3%
Contains more Selenium +500%
Equal in Calcium - 30
Equal in Magnesium - 13
Equal in Manganese - 0.151

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
8
:
Contains more Vitamin A +92711.1%
Contains more Vitamin E +371.4%
Contains more Vitamin B1 +214.3%
Contains more Vitamin B2 +163.6%
Contains more Vitamin B3 +587.4%
Contains more Vitamin B5 +193.5%
Contains more Vitamin C +149.2%
Contains more Folate +26.3%
Contains more Choline +18.2%
Equal in Vitamin B6 - 0.13
Equal in Vitamin K - 13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 5% 33%
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 +92711.1%
Contains more Vitamin E +371.4%
Contains more Vitamin B1 +214.3%
Contains more Vitamin B2 +163.6%
Contains more Vitamin B3 +587.4%
Contains more Vitamin B5 +193.5%
Contains more Vitamin C +149.2%
Contains more Folate +26.3%
Contains more Choline +18.2%
Equal in Vitamin B6 - 0.13
Equal in Vitamin K - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +71.4%
Contains more Carbs +123.8%
Contains more Other +124%
Equal in Protein - 0.91
Equal in Water - 92.52
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 Fats +71.4%
Contains more Carbs +123.8%
Contains more Other +124%
Equal in Protein - 0.91
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +74.6%
Equal in Saturated Fat - 0.034
Equal in Monounsaturated Fat - 0.013
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Polyunsaturated fat +74.6%
Equal in Saturated Fat - 0.034
Equal in Monounsaturated Fat - 0.013

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +321.4%
Contains more Fructose +1275%
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +321.4%
Contains more Fructose +1275%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Sauerkraut Opinion
Net carbs 6.78g 1.38g Carrot
Protein 0.93g 0.91g Carrot
Fats 0.24g 0.14g Carrot
Carbs 9.58g 4.28g Carrot
Calories 41kcal 19kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g 0.04g Carrot
Sugar 4.74g 1.78g Sauerkraut
Fiber 2.8g 2.9g Sauerkraut
Calcium 33mg 30mg Carrot
Iron 0.3mg 1.47mg Sauerkraut
Magnesium 12mg 13mg Sauerkraut
Phosphorus 35mg 20mg Carrot
Potassium 320mg 170mg Carrot
Sodium 69mg 661mg Carrot
Zinc 0.24mg 0.19mg Carrot
Copper 0.045mg 0.096mg Sauerkraut
Manganese 0.143mg 0.151mg Sauerkraut
Selenium 0.1µg 0.6µg Sauerkraut
Vitamin A 16706IU 18IU Carrot
Vitamin A RAE 835µg 1µg Carrot
Vitamin E 0.66mg 0.14mg Carrot
Vitamin C 5.9mg 14.7mg Sauerkraut
Vitamin B1 0.066mg 0.021mg Carrot
Vitamin B2 0.058mg 0.022mg Carrot
Vitamin B3 0.983mg 0.143mg Carrot
Vitamin B5 0.273mg 0.093mg Carrot
Vitamin B6 0.138mg 0.13mg Carrot
Folate 19µg 24µg Sauerkraut
Choline 8.8mg 10.4mg Sauerkraut
Vitamin K 13.2µg 13µg Carrot
Tryptophan 0.012mg 0.008mg Carrot
Threonine 0.191mg 0.025mg Carrot
Isoleucine 0.077mg 0.021mg Carrot
Leucine 0.102mg 0.029mg Carrot
Lysine 0.101mg 0.031mg Carrot
Methionine 0.02mg 0.009mg Carrot
Phenylalanine 0.061mg 0.023mg Carrot
Valine 0.069mg 0.03mg Carrot
Histidine 0.04mg 0.016mg Carrot
Saturated Fat 0.037g 0.034g Sauerkraut
Monounsaturated Fat 0.014g 0.013g Carrot
Polyunsaturated fat 0.117g 0.067g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
91%
Carrot
12%
Sauerkraut
Minerals Daily Need Coverage Score
12%
Carrot
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.96g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 7)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 592mg)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.6)
Which food is richer in vitamins?
Carrot
Carrot 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. 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.