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  6. Dandelion greens vs. Sauerkraut

Dandelion greens vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Dandelion greens and Sauerkraut?

  • Dandelion greens have more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Iron, Vitamin B2, Calcium, Vitamin B1, and Vitamin B6 than Sauerkraut.
  • Dandelion greens' daily need coverage for Vitamin K is 638% higher.
  • Sauerkraut has 508 times less Vitamin A RAE than Dandelion greens. Dandelion greens have 508µg of Vitamin A RAE, while Sauerkraut has 1µg.
  • Dandelion greens are lower in Sodium.

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

Infographic

Dandelion greens 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.
Dandelion greens
Dandelion greens
9
:
1
Sauerkraut
Sauerkraut
Contains more Calcium +523.3%
Contains more Iron +110.9%
Contains more Magnesium +176.9%
Contains more Phosphorus +230%
Contains more Potassium +133.5%
Contains less Sodium -88.5%
Contains more Zinc +115.8%
Contains more Copper +78.1%
Contains more Manganese +126.5%
Contains more Selenium +20%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +523.3%
Contains more Iron +110.9%
Contains more Magnesium +176.9%
Contains more Phosphorus +230%
Contains more Potassium +133.5%
Contains less Sodium -88.5%
Contains more Zinc +115.8%
Contains more Copper +78.1%
Contains more Manganese +126.5%
Contains more Selenium +20%

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.
Dandelion greens
Dandelion greens
9
:
1
Sauerkraut
Sauerkraut
Contains more Vitamin A +56350%
Contains more Vitamin E +2357.1%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +804.8%
Contains more Vitamin B2 +1081.8%
Contains more Vitamin B3 +463.6%
Contains more Vitamin B6 +93.1%
Contains more Folate +12.5%
Contains more Vitamin K +5887.7%
Contains more Vitamin B5 +10.7%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
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 +56350%
Contains more Vitamin E +2357.1%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +804.8%
Contains more Vitamin B2 +1081.8%
Contains more Vitamin B3 +463.6%
Contains more Vitamin B6 +93.1%
Contains more Folate +12.5%
Contains more Vitamin K +5887.7%
Contains more Vitamin B5 +10.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +196.7%
Contains more Fats +400%
Contains more Carbs +115%
Contains more Other +19.4%
Equal in Water - 92.52
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 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 +196.7%
Contains more Fats +400%
Contains more Carbs +115%
Contains more Other +19.4%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
2
:
1
Sauerkraut
Sauerkraut
Contains more Polyunsaturated fat +356.7%
Contains less Saturated Fat -80%
Equal in Monounsaturated Fat - 0.013
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Polyunsaturated fat +356.7%
Contains less Saturated Fat -80%
Equal in Monounsaturated Fat - 0.013

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dandelion greens Sauerkraut Opinion
Net carbs 5.7g 1.38g Dandelion greens
Protein 2.7g 0.91g Dandelion greens
Fats 0.7g 0.14g Dandelion greens
Carbs 9.2g 4.28g Dandelion greens
Calories 45kcal 19kcal Dandelion greens
Fructose 0.04g Sauerkraut
Sugar 0.71g 1.78g Dandelion greens
Fiber 3.5g 2.9g Dandelion greens
Calcium 187mg 30mg Dandelion greens
Iron 3.1mg 1.47mg Dandelion greens
Magnesium 36mg 13mg Dandelion greens
Phosphorus 66mg 20mg Dandelion greens
Potassium 397mg 170mg Dandelion greens
Sodium 76mg 661mg Dandelion greens
Zinc 0.41mg 0.19mg Dandelion greens
Copper 0.171mg 0.096mg Dandelion greens
Manganese 0.342mg 0.151mg Dandelion greens
Selenium 0.5µg 0.6µg Sauerkraut
Vitamin A 10161IU 18IU Dandelion greens
Vitamin A RAE 508µg 1µg Dandelion greens
Vitamin E 3.44mg 0.14mg Dandelion greens
Vitamin C 35mg 14.7mg Dandelion greens
Vitamin B1 0.19mg 0.021mg Dandelion greens
Vitamin B2 0.26mg 0.022mg Dandelion greens
Vitamin B3 0.806mg 0.143mg Dandelion greens
Vitamin B5 0.084mg 0.093mg Sauerkraut
Vitamin B6 0.251mg 0.13mg Dandelion greens
Folate 27µg 24µg Dandelion greens
Vitamin K 778.4µg 13µg Dandelion greens
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.17g 0.034g Sauerkraut
Monounsaturated Fat 0.014g 0.013g Dandelion greens
Polyunsaturated fat 0.306g 0.067g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens 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
246%
Dandelion greens
13%
Sauerkraut
Minerals Daily Need Coverage Score
39%
Dandelion greens
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.136g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Dandelion greens
Dandelion greens contains less Sodium (difference - 585mg)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $1)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.