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  6. Chard raw vs. Sauerkraut

Chard raw vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between chard raw and sauerkraut?

  • Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, vitamin E, manganese, copper, potassium, and vitamin B2 than sauerkraut.
  • Chard raw's daily need coverage for vitamin K is 681% higher.
  • Sauerkraut has 340 times less vitamin A than chard raw. Chard raw has 6116IU of vitamin A, while sauerkraut has 18IU.
  • Chard raw is lower in sodium.

We used Chard, swiss, raw and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

Chard raw vs Sauerkraut infographic
Infographic link

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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 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 +523.1%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +122.9%
Contains more IronIron +22.4%
Contains more CopperCopper +86.5%
Contains more ZincZinc +89.5%
Contains more PhosphorusPhosphorus +130%
Contains less SodiumSodium -67.8%
Contains more ManganeseManganese +142.4%
Contains more SeleniumSelenium +50%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 CVitamin C +104.1%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +84.9%
Contains more Vitamin KVitamin K +6284.6%
Contains more CholineCholine +73.1%
Contains more Vitamin B6Vitamin B6 +31.3%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Sauerkraut DV% diff.
Vitamin K 830µg 13µg 681%
Vitamin A 306µg 1µg 34%
Sodium 213mg 661mg 19%
Vitamin C 30mg 14.7mg 17%
Magnesium 81mg 13mg 16%
Vitamin E 1.89mg 0.14mg 12%
Manganese 0.366mg 0.151mg 9%
Copper 0.179mg 0.096mg 9%
Potassium 379mg 170mg 6%
Fiber 1.6g 2.9g 5%
Vitamin B2 0.09mg 0.022mg 5%
Iron 1.8mg 1.47mg 4%
Phosphorus 46mg 20mg 4%
Folate 14µg 24µg 3%
Protein 1.8g 0.91g 2%
Vitamin B1 0.04mg 0.021mg 2%
Zinc 0.36mg 0.19mg 2%
Vitamin B5 0.172mg 0.093mg 2%
Vitamin B6 0.099mg 0.13mg 2%
Calcium 51mg 30mg 2%
Vitamin B3 0.4mg 0.143mg 2%
Selenium 0.9µg 0.6µg 1%
Choline 18mg 10.4mg 1%
Calories 19kcal 19kcal 0%
Fats 0.2g 0.14g 0%
Carbs 3.74g 4.28g 0%
Net carbs 2.14g 1.38g N/A
Sugar 1.1g 1.78g N/A
Saturated fat 0.03g 0.034g 0%
Monounsaturated fat 0.04g 0.013g 0%
Polyunsaturated fat 0.07g 0.067g 0%
Tryptophan 0.017mg 0.008mg 0%
Threonine 0.083mg 0.025mg 0%
Isoleucine 0.147mg 0.021mg 0%
Leucine 0.13mg 0.029mg 0%
Lysine 0.099mg 0.031mg 0%
Methionine 0.019mg 0.009mg 0%
Phenylalanine 0.11mg 0.023mg 0%
Valine 0.11mg 0.03mg 0%
Histidine 0.036mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 ProteinProtein +97.8%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +14.4%
Contains more OtherOther +34.4%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 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 less Sat. FatSaturated fat -11.8%
Contains more Mono. FatMonounsaturated fat +207.7%
~equal in Polyunsaturated fat ~0.067g

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.