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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 and Vitamin B3, however Sauerkraut is higher in Iron, Vitamin C and Copper.
  • Carrot covers your daily need of Vitamin A 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 Sugars.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
5
:
Contains more Potassium +88.2%
Contains more Zinc +26.3%
Contains more Phosphorus +75%
Contains less Sodium -89.6%
Contains more Iron +390%
Contains more Copper +113.3%
Equal in Calcium - 30
Equal in Magnesium - 13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +88.2%
Contains more Zinc +26.3%
Contains more Phosphorus +75%
Contains less Sodium -89.6%
Contains more Iron +390%
Contains more Copper +113.3%
Equal in Calcium - 30
Equal in Magnesium - 13

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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%
Equal in Vitamin B6 - 0.13
Equal in Vitamin K - 13
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
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%
Equal in Vitamin B6 - 0.13
Equal in Vitamin K - 13

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
98
Carrot
13
Sauerkraut
Mineral Summary Score
13
Carrot
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Carrot
5%
Sauerkraut
Carbohydrates
10%
Carrot
4%
Sauerkraut
Fats
1%
Carrot
1%
Sauerkraut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carrot Sauerkraut
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Carrot Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Carrot Sauerkraut Opinion
Calories 41 19 Carrot
Protein 0.93 0.91 Carrot
Fats 0.24 0.14 Carrot
Vitamin C 5.9 14.7 Sauerkraut
Carbs 9.58 4.28 Carrot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 1.47 Sauerkraut
Calcium 33 30 Carrot
Potassium 320 170 Carrot
Magnesium 12 13 Sauerkraut
Sugars 4.74 1.78 Sauerkraut
Fiber 2.8 2.9 Sauerkraut
Copper 0.045 0.096 Sauerkraut
Zinc 0.24 0.19 Carrot
Starch 1.43 Carrot
Phosphorus 35 20 Carrot
Sodium 69 661 Carrot
Vitamin A 16706 18 Carrot
Vitamin E 0.66 0.14 Carrot
Vitamin D 0 0
Vitamin B1 0.066 0.021 Carrot
Vitamin B2 0.058 0.022 Carrot
Vitamin B3 0.983 0.143 Carrot
Vitamin B5 0.273 0.093 Carrot
Vitamin B6 0.138 0.13 Carrot
Vitamin B12 0 0
Vitamin K 13.2 13 Carrot
Folate 19 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.037 0.034 Sauerkraut
Monounsaturated Fat 0.014 0.013 Carrot
Polyunsaturated fat 0.117 0.067 Carrot
Tryptophan 0.012 0.008 Carrot
Threonine 0.191 0.025 Carrot
Isoleucine 0.077 0.021 Carrot
Leucine 0.102 0.029 Carrot
Lysine 0.101 0.031 Carrot
Methionine 0.02 0.009 Carrot
Phenylalanine 0.061 0.023 Carrot
Valine 0.069 0.03 Carrot
Histidine 0.04 0.016 Carrot
Fructose 0.55 0.04 Carrot

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.