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Eggplant vs Sauerkraut - In-Depth Nutrition Comparison

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How are Eggplant and Sauerkraut different?

  • Eggplant contains less Iron, Vitamin C, and Vitamin K than Sauerkraut.
  • Sauerkraut covers your daily need of Sodium 29% more than Eggplant.
  • Eggplant has 2 times more Sugar than Sauerkraut. Eggplant has 3.53g of Sugar, while Sauerkraut has 1.78g.

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

Infographic

Eggplant vs Sauerkraut infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +20%
Contains more Potassium +34.7%
Contains less Sodium -99.7%
Contains more Calcium +233.3%
Contains more Iron +539.1%
Contains more Zinc +18.8%
Contains more Copper +18.5%
Equal in Magnesium - 13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 10% 11% 21% 1% 5% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Phosphorus +20%
Contains more Potassium +34.7%
Contains less Sodium -99.7%
Contains more Calcium +233.3%
Contains more Iron +539.1%
Contains more Zinc +18.8%
Contains more Copper +18.5%
Equal in Magnesium - 13

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +27.8%
Contains more Vitamin E +114.3%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +68.2%
Contains more Vitamin B3 +353.8%
Contains more Vitamin B5 +202.2%
Contains more Vitamin C +568.2%
Contains more Vitamin B6 +54.8%
Contains more Vitamin K +271.4%
Equal in Folate - 24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 8% 10% 9% 13% 17% 20% 17% 0% 9%
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 +27.8%
Contains more Vitamin E +114.3%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +68.2%
Contains more Vitamin B3 +353.8%
Contains more Vitamin B5 +202.2%
Contains more Vitamin C +568.2%
Contains more Vitamin B6 +54.8%
Contains more Vitamin K +271.4%
Equal in Folate - 24

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Eggplant Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Eggplant Sauerkraut Opinion
Net carbs 2.88g 1.38g Eggplant
Protein 0.98g 0.91g Eggplant
Fats 0.18g 0.14g Eggplant
Carbs 5.88g 4.28g Eggplant
Calories 25kcal 19kcal Eggplant
Starch g g
Fructose 1.54g 0.04g Eggplant
Sugar 3.53g 1.78g Sauerkraut
Fiber 3g 2.9g Eggplant
Calcium 9mg 30mg Sauerkraut
Iron 0.23mg 1.47mg Sauerkraut
Magnesium 14mg 13mg Eggplant
Phosphorus 24mg 20mg Eggplant
Potassium 229mg 170mg Eggplant
Sodium 2mg 661mg Eggplant
Zinc 0.16mg 0.19mg Sauerkraut
Copper 0.081mg 0.096mg Sauerkraut
Vitamin A 23IU 18IU Eggplant
Vitamin E 0.3mg 0.14mg Eggplant
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.2mg 14.7mg Sauerkraut
Vitamin B1 0.039mg 0.021mg Eggplant
Vitamin B2 0.037mg 0.022mg Eggplant
Vitamin B3 0.649mg 0.143mg Eggplant
Vitamin B5 0.281mg 0.093mg Eggplant
Vitamin B6 0.084mg 0.13mg Sauerkraut
Folate 22µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 13µg Sauerkraut
Tryptophan 0.009mg 0.008mg Eggplant
Threonine 0.037mg 0.025mg Eggplant
Isoleucine 0.045mg 0.021mg Eggplant
Leucine 0.064mg 0.029mg Eggplant
Lysine 0.047mg 0.031mg Eggplant
Methionine 0.011mg 0.009mg Eggplant
Phenylalanine 0.043mg 0.023mg Eggplant
Valine 0.053mg 0.03mg Eggplant
Histidine 0.023mg 0.016mg Eggplant
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.034g
Monounsaturated Fat 0.016g 0.013g Eggplant
Polyunsaturated fat 0.076g 0.067g Eggplant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggplant Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Eggplant
13
Sauerkraut
Mineral Summary Score
10
Eggplant
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Eggplant
5%
Sauerkraut
Carbohydrates
6%
Eggplant
4%
Sauerkraut
Fats
1%
Eggplant
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Eggplant
Eggplant is lower in glycemic index (difference - 2)
Which food is cheaper?
Eggplant
Eggplant is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.034 g)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.