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  6. Plantain raw vs. Sauerkraut

Plantain raw vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and sauerkraut?

  • Plantain raw is richer in vitamin A, vitamin B6, potassium, and magnesium, while sauerkraut is higher in iron and vitamin K.
  • Sauerkraut's daily need coverage for sodium is 29% higher.
  • Sauerkraut has 63 times less vitamin A than plantain raw. Plantain raw has 1127IU of vitamin A, while sauerkraut has 18IU.
  • Sauerkraut is lower in sugar.

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

Infographic

Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +184.6%
Contains more PotassiumPotassium +193.5%
Contains more PhosphorusPhosphorus +70%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +900%
Contains more IronIron +145%
Contains more CopperCopper +18.5%
Contains more ZincZinc +35.7%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +25.2%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B1Vitamin B1 +147.6%
Contains more Vitamin B2Vitamin B2 +145.5%
Contains more Vitamin B3Vitamin B3 +379.7%
Contains more Vitamin B5Vitamin B5 +179.6%
Contains more Vitamin B6Vitamin B6 +130%
Contains more CholineCholine +29.8%
Contains more Vitamin KVitamin K +1757.1%
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Plantain raw Sauerkraut DV% diff.
Sodium 4mg 661mg 29%
Vitamin B6 0.299mg 0.13mg 13%
Iron 0.6mg 1.47mg 11%
Vitamin K 0.7µg 13µg 10%
Potassium 499mg 170mg 10%
Carbs 31.89g 4.28g 9%
Manganese 0.151mg 7%
Magnesium 37mg 13mg 6%
Vitamin A 56µg 1µg 6%
Calories 122kcal 19kcal 5%
Vitamin C 18.4mg 14.7mg 4%
Vitamin B5 0.26mg 0.093mg 3%
Vitamin B3 0.686mg 0.143mg 3%
Vitamin B1 0.052mg 0.021mg 3%
Calcium 3mg 30mg 3%
Phosphorus 34mg 20mg 2%
Vitamin B2 0.054mg 0.022mg 2%
Copper 0.081mg 0.096mg 2%
Fiber 2.3g 2.9g 2%
Selenium 1.5µg 0.6µg 2%
Folate 22µg 24µg 1%
Choline 13.5mg 10.4mg 1%
Protein 1.3g 0.91g 1%
Fats 0.37g 0.14g 0%
Net carbs 29.59g 1.38g N/A
Sugar 15g 1.78g N/A
Zinc 0.14mg 0.19mg 0%
Vitamin E 0.14mg 0.14mg 0%
Saturated fat 0.143g 0.034g 0%
Monounsaturated fat 0.032g 0.013g 0%
Polyunsaturated fat 0.069g 0.067g 0%
Tryptophan 0.015mg 0.008mg 0%
Threonine 0.034mg 0.025mg 0%
Isoleucine 0.036mg 0.021mg 0%
Leucine 0.059mg 0.029mg 0%
Lysine 0.06mg 0.031mg 0%
Methionine 0.017mg 0.009mg 0%
Phenylalanine 0.044mg 0.023mg 0%
Valine 0.046mg 0.03mg 0%
Histidine 0.064mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +42.9%
Contains more FatsFats +164.3%
Contains more CarbsCarbs +645.1%
Contains more WaterWater +41.7%
Contains more OtherOther +85.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 more Mono. FatMonounsaturated fat +146.2%
Contains less Sat. FatSaturated fat -76.2%
~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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.