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  6. Figs vs. Sauerkraut

Figs vs. Sauerkraut — In-Depth Nutrition Comparison

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How are Figs and Sauerkraut different?

  • Figs contain less Vitamin C, Iron, and Vitamin K than Sauerkraut.
  • Sauerkraut covers your daily need of Sodium 29% more than Figs.
  • Figs have 9 times more Sugar than Sauerkraut. Figs have 16.26g of Sugar, while Sauerkraut has 1.78g.

Figs, raw and Sauerkraut, canned, solids and liquids types were used in this article.

Infographic

Figs 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.
Figs
Figs
4
:
6
Sauerkraut
Sauerkraut
Contains more Calcium +16.7%
Contains more Magnesium +30.8%
Contains more Potassium +36.5%
Contains less Sodium -99.8%
Contains more Iron +297.3%
Contains more Phosphorus +42.9%
Contains more Zinc +26.7%
Contains more Copper +37.1%
Contains more Manganese +18%
Contains more Selenium +200%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +16.7%
Contains more Magnesium +30.8%
Contains more Potassium +36.5%
Contains less Sodium -99.8%
Contains more Iron +297.3%
Contains more Phosphorus +42.9%
Contains more Zinc +26.7%
Contains more Copper +37.1%
Contains more Manganese +18%
Contains more Selenium +200%

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.
Figs
Figs
5
:
5
Sauerkraut
Sauerkraut
Contains more Vitamin A +688.9%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +222.6%
Contains more Vitamin E +27.3%
Contains more Vitamin C +635%
Contains more Vitamin B6 +15%
Contains more Folate +300%
Contains more Vitamin K +176.6%
Figs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
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 +688.9%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +222.6%
Contains more Vitamin E +27.3%
Contains more Vitamin C +635%
Contains more Vitamin B6 +15%
Contains more Folate +300%
Contains more Vitamin K +176.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
2
:
3
Sauerkraut
Sauerkraut
Contains more Fats +114.3%
Contains more Carbs +348.1%
Contains more Protein +21.3%
Contains more Water +17%
Contains more Other +225.8%
Figs
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 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 Fats +114.3%
Contains more Carbs +348.1%
Contains more Protein +21.3%
Contains more Water +17%
Contains more Other +225.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +407.7%
Contains more Polyunsaturated fat +114.9%
Contains less Saturated Fat -43.3%
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +407.7%
Contains more Polyunsaturated fat +114.9%
Contains less Saturated Fat -43.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Sauerkraut Opinion
Net carbs 16.28g 1.38g Figs
Protein 0.75g 0.91g Sauerkraut
Fats 0.3g 0.14g Figs
Carbs 19.18g 4.28g Figs
Calories 74kcal 19kcal Figs
Fructose 0.04g Sauerkraut
Sugar 16.26g 1.78g Sauerkraut
Fiber 2.9g 2.9g
Calcium 35mg 30mg Figs
Iron 0.37mg 1.47mg Sauerkraut
Magnesium 17mg 13mg Figs
Phosphorus 14mg 20mg Sauerkraut
Potassium 232mg 170mg Figs
Sodium 1mg 661mg Figs
Zinc 0.15mg 0.19mg Sauerkraut
Copper 0.07mg 0.096mg Sauerkraut
Manganese 0.128mg 0.151mg Sauerkraut
Selenium 0.2µg 0.6µg Sauerkraut
Vitamin A 142IU 18IU Figs
Vitamin A RAE 7µg 1µg Figs
Vitamin E 0.11mg 0.14mg Sauerkraut
Vitamin C 2mg 14.7mg Sauerkraut
Vitamin B1 0.06mg 0.021mg Figs
Vitamin B2 0.05mg 0.022mg Figs
Vitamin B3 0.4mg 0.143mg Figs
Vitamin B5 0.3mg 0.093mg Figs
Vitamin B6 0.113mg 0.13mg Sauerkraut
Folate 6µg 24µg Sauerkraut
Vitamin K 4.7µg 13µg Sauerkraut
Tryptophan 0.006mg 0.008mg Sauerkraut
Threonine 0.024mg 0.025mg Sauerkraut
Isoleucine 0.023mg 0.021mg Figs
Leucine 0.033mg 0.029mg Figs
Lysine 0.03mg 0.031mg Sauerkraut
Methionine 0.006mg 0.009mg Sauerkraut
Phenylalanine 0.018mg 0.023mg Sauerkraut
Valine 0.028mg 0.03mg Sauerkraut
Histidine 0.011mg 0.016mg Sauerkraut
Saturated Fat 0.06g 0.034g Sauerkraut
Monounsaturated Fat 0.066g 0.013g Figs
Polyunsaturated fat 0.144g 0.067g Figs

Which food is preferable for your diet?

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

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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
9%
Figs
13%
Sauerkraut
Minerals Daily Need Coverage Score
11%
Figs
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 14.48g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 660mg)
Which food is cheaper?
Figs
Figs is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.