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  6. Chard vs. Sauerkraut

Chard vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between Chard and Sauerkraut?

  • The amount of Vitamin K, Vitamin A RAE, Magnesium, Vitamin E , Potassium, Iron, Manganese, and Copper in Chard is higher than in Sauerkraut.
  • Chard's daily need coverage for Vitamin K is 262% more.
  • Sauerkraut contains 306 times less Vitamin A RAE than Chard. Chard contains 306µg of Vitamin A RAE, while Sauerkraut contains 1µg.
  • Chard has less Sodium.

We used Chard, swiss, cooked, boiled, drained, without salt and Sauerkraut, canned, solids and liquids types in this article.

Infographic

Chard 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
Chard
10
:
0
Sauerkraut
Sauerkraut
Contains more Calcium +93.3%
Contains more Iron +53.7%
Contains more Magnesium +561.5%
Contains more Phosphorus +65%
Contains more Potassium +222.9%
Contains less Sodium -72.9%
Contains more Zinc +73.7%
Contains more Copper +69.8%
Contains more Manganese +121.2%
Contains more Selenium +50%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 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 +93.3%
Contains more Iron +53.7%
Contains more Magnesium +561.5%
Contains more Phosphorus +65%
Contains more Potassium +222.9%
Contains less Sodium -72.9%
Contains more Zinc +73.7%
Contains more Copper +69.8%
Contains more Manganese +121.2%
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
Chard
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +33922.2%
Contains more Vitamin E +1250%
Contains more Vitamin C +22.4%
Contains more Vitamin B1 +61.9%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +151.7%
Contains more Vitamin B5 +75.3%
Contains more Vitamin K +2417.7%
Contains more Vitamin B6 +52.9%
Contains more Folate +166.7%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 +33922.2%
Contains more Vitamin E +1250%
Contains more Vitamin C +22.4%
Contains more Vitamin B1 +61.9%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +151.7%
Contains more Vitamin B5 +75.3%
Contains more Vitamin K +2417.7%
Contains more Vitamin B6 +52.9%
Contains more Folate +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +106.6%
Contains more Fats +75%
Contains more Other +70.6%
Equal in Carbs - 4.28
Equal in Water - 92.52
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +106.6%
Contains more Fats +75%
Contains more Other +70.6%
Equal in Carbs - 4.28
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Sauerkraut
Sauerkraut
Contains less Saturated Fat -64.7%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +139.3%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -64.7%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +139.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard 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 Sauerkraut Opinion
Net carbs 2.03g 1.38g Chard
Protein 1.88g 0.91g Chard
Fats 0.08g 0.14g Sauerkraut
Carbs 4.13g 4.28g Sauerkraut
Calories 20kcal 19kcal Chard
Fructose 0.04g Sauerkraut
Sugar 1.1g 1.78g Chard
Fiber 2.1g 2.9g Sauerkraut
Calcium 58mg 30mg Chard
Iron 2.26mg 1.47mg Chard
Magnesium 86mg 13mg Chard
Phosphorus 33mg 20mg Chard
Potassium 549mg 170mg Chard
Sodium 179mg 661mg Chard
Zinc 0.33mg 0.19mg Chard
Copper 0.163mg 0.096mg Chard
Manganese 0.334mg 0.151mg Chard
Selenium 0.9µg 0.6µg Chard
Vitamin A 6124IU 18IU Chard
Vitamin A RAE 306µg 1µg Chard
Vitamin E 1.89mg 0.14mg Chard
Vitamin C 18mg 14.7mg Chard
Vitamin B1 0.034mg 0.021mg Chard
Vitamin B2 0.086mg 0.022mg Chard
Vitamin B3 0.36mg 0.143mg Chard
Vitamin B5 0.163mg 0.093mg Chard
Vitamin B6 0.085mg 0.13mg Sauerkraut
Folate 9µg 24µg Sauerkraut
Vitamin K 327.3µg 13µg Chard
Tryptophan 0.018mg 0.008mg Chard
Threonine 0.086mg 0.025mg Chard
Isoleucine 0.154mg 0.021mg Chard
Leucine 0.135mg 0.029mg Chard
Lysine 0.103mg 0.031mg Chard
Methionine 0.02mg 0.009mg Chard
Phenylalanine 0.114mg 0.023mg Chard
Valine 0.114mg 0.03mg Chard
Histidine 0.038mg 0.016mg Chard
Saturated Fat 0.012g 0.034g Chard
Monounsaturated Fat 0.016g 0.013g Chard
Polyunsaturated fat 0.028g 0.067g Sauerkraut

Which food is preferable for your diet?

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

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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
113%
Chard
13%
Sauerkraut
Minerals Daily Need Coverage Score
36%
Chard
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Chard
Chard contains less Sodium (difference - 482mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $1)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.