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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 RAE, 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 306 times less Vitamin A RAE than Chard raw. Chard raw has 306µg of Vitamin A RAE, while Sauerkraut has 1µg.
  • 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.
Chard raw
Chard raw
10
:
0
Sauerkraut
Sauerkraut
Contains more Calcium +70%
Contains more Iron +22.4%
Contains more Magnesium +523.1%
Contains more Phosphorus +130%
Contains more Potassium +122.9%
Contains less Sodium -67.8%
Contains more Zinc +89.5%
Contains more Copper +86.5%
Contains more Manganese +142.4%
Contains more Selenium +50%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +70%
Contains more Iron +22.4%
Contains more Magnesium +523.1%
Contains more Phosphorus +130%
Contains more Potassium +122.9%
Contains less Sodium -67.8%
Contains more Zinc +89.5%
Contains more Copper +86.5%
Contains more Manganese +142.4%
Contains more Selenium +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.
Chard raw
Chard raw
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +33877.8%
Contains more Vitamin E +1250%
Contains more Vitamin C +104.1%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +84.9%
Contains more Vitamin K +6284.6%
Contains more Vitamin B6 +31.3%
Contains more Folate +71.4%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +33877.8%
Contains more Vitamin E +1250%
Contains more Vitamin C +104.1%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +84.9%
Contains more Vitamin K +6284.6%
Contains more Vitamin B6 +31.3%
Contains more Folate +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +97.8%
Contains more Fats +42.9%
Contains more Carbs +14.4%
Contains more Other +34.4%
Equal in Water - 92.52
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Sauerkraut
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 Protein +97.8%
Contains more Fats +42.9%
Contains more Carbs +14.4%
Contains more Other +34.4%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
3
:
0
Sauerkraut
Sauerkraut
Contains less Saturated Fat -11.8%
Contains more Monounsaturated Fat +207.7%
Equal in Polyunsaturated fat - 0.067
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -11.8%
Contains more Monounsaturated Fat +207.7%
Equal in Polyunsaturated fat - 0.067

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Sauerkraut Opinion
Net carbs 2.14g 1.38g Chard raw
Protein 1.8g 0.91g Chard raw
Fats 0.2g 0.14g Chard raw
Carbs 3.74g 4.28g Sauerkraut
Calories 19kcal 19kcal
Fructose 0.04g Sauerkraut
Sugar 1.1g 1.78g Chard raw
Fiber 1.6g 2.9g Sauerkraut
Calcium 51mg 30mg Chard raw
Iron 1.8mg 1.47mg Chard raw
Magnesium 81mg 13mg Chard raw
Phosphorus 46mg 20mg Chard raw
Potassium 379mg 170mg Chard raw
Sodium 213mg 661mg Chard raw
Zinc 0.36mg 0.19mg Chard raw
Copper 0.179mg 0.096mg Chard raw
Manganese 0.366mg 0.151mg Chard raw
Selenium 0.9µg 0.6µg Chard raw
Vitamin A 6116IU 18IU Chard raw
Vitamin A RAE 306µg 1µg Chard raw
Vitamin E 1.89mg 0.14mg Chard raw
Vitamin C 30mg 14.7mg Chard raw
Vitamin B1 0.04mg 0.021mg Chard raw
Vitamin B2 0.09mg 0.022mg Chard raw
Vitamin B3 0.4mg 0.143mg Chard raw
Vitamin B5 0.172mg 0.093mg Chard raw
Vitamin B6 0.099mg 0.13mg Sauerkraut
Folate 14µg 24µg Sauerkraut
Vitamin K 830µg 13µg Chard raw
Tryptophan 0.017mg 0.008mg Chard raw
Threonine 0.083mg 0.025mg Chard raw
Isoleucine 0.147mg 0.021mg Chard raw
Leucine 0.13mg 0.029mg Chard raw
Lysine 0.099mg 0.031mg Chard raw
Methionine 0.019mg 0.009mg Chard raw
Phenylalanine 0.11mg 0.023mg Chard raw
Valine 0.11mg 0.03mg Chard raw
Histidine 0.036mg 0.016mg Chard raw
Saturated Fat 0.03g 0.034g Chard raw
Monounsaturated Fat 0.04g 0.013g Chard raw
Polyunsaturated fat 0.07g 0.067g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet Equal

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
222%
Chard raw
13%
Sauerkraut
Minerals Daily Need Coverage Score
34%
Chard raw
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 448mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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.