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Celtuce vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between celtuce and sauerkraut

  • Celtuce is richer in vitamin A, manganese, folate, and vitamin C, yet sauerkraut is richer in iron, copper, and vitamin B6.
  • Daily need coverage for vitamin A for celtuce is 70% higher.
  • Celtuce contains 5 times more manganese than sauerkraut. Celtuce contains 0.688mg of manganese, while sauerkraut contains 0.151mg.
  • Celtuce contains less sodium.

Food types used in this article are Celtuce, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Celtuce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 12% 29% 21% 13% 7.4% 17% 1.4% 90% 4.9%
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 MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +94.1%
Contains more ZincZinc +42.1%
Contains more PhosphorusPhosphorus +95%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +355.6%
Contains more SeleniumSelenium +50%
Contains more IronIron +167.3%
Contains more CopperCopper +140%

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.
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 65% 58% 0% 0% 14% 16% 10% 11% 12% 0% 0% 35% 0%
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 CVitamin C +32.7%
Contains more Vitamin AVitamin A +17400%
Contains more Vitamin B1Vitamin B1 +161.9%
Contains more Vitamin B2Vitamin B2 +218.2%
Contains more Vitamin B3Vitamin B3 +284.6%
Contains more Vitamin B5Vitamin B5 +96.8%
Contains more FolateFolate +91.7%
Contains more Vitamin B6Vitamin B6 +160%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celtuce Sauerkraut DV% diff.
Sodium 11mg 661mg 28%
Manganese 0.688mg 0.151mg 23%
Vitamin A 175µg 1µg 19%
Iron 0.55mg 1.47mg 12%
Vitamin K 13µg 11%
Copper 0.04mg 0.096mg 6%
Folate 46µg 24µg 6%
Vitamin B6 0.05mg 0.13mg 6%
Fiber 1.7g 2.9g 5%
Vitamin C 19.5mg 14.7mg 5%
Potassium 330mg 170mg 5%
Vitamin B2 0.07mg 0.022mg 4%
Magnesium 28mg 13mg 4%
Vitamin B3 0.55mg 0.143mg 3%
Phosphorus 39mg 20mg 3%
Vitamin B1 0.055mg 0.021mg 3%
Choline 10.4mg 2%
Vitamin B5 0.183mg 0.093mg 2%
Zinc 0.27mg 0.19mg 1%
Calcium 39mg 30mg 1%
Vitamin E 0.14mg 1%
Selenium 0.9µg 0.6µg 1%
Calories 18kcal 19kcal 0%
Protein 0.85g 0.91g 0%
Fats 0.3g 0.14g 0%
Carbs 3.65g 4.28g 0%
Net carbs 1.95g 1.38g N/A
Sugar 1.78g N/A
Saturated fat 0.034g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.067g 0%
Tryptophan 0.006mg 0.008mg 0%
Threonine 0.039mg 0.025mg 0%
Isoleucine 0.055mg 0.021mg 0%
Leucine 0.052mg 0.029mg 0%
Lysine 0.055mg 0.031mg 0%
Methionine 0.01mg 0.009mg 0%
Phenylalanine 0.036mg 0.023mg 0%
Valine 0.046mg 0.03mg 0%
Histidine 0.015mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 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 +114.3%
Contains more CarbsCarbs +17.3%
Contains more OtherOther +207.1%
~equal in Protein ~0.91g
~equal in Water ~92.52g

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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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.