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  6. Eggplant vs. Sauerkraut

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 for 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" 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 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 1.6%
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 PotassiumPotassium +34.7%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +53.6%
Contains more CalciumCalcium +233.3%
Contains more IronIron +539.1%
Contains more CopperCopper +18.5%
Contains more ZincZinc +18.8%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~13mg

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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17%
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B3Vitamin B3 +353.8%
Contains more Vitamin B5Vitamin B5 +202.2%
Contains more Vitamin CVitamin C +568.2%
Contains more Vitamin B6Vitamin B6 +54.8%
Contains more Vitamin KVitamin K +271.4%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Eggplant Sauerkraut DV% diff.
Sodium 2mg 661mg 29%
Iron 0.23mg 1.47mg 16%
Vitamin C 2.2mg 14.7mg 14%
Vitamin K 3.5µg 13µg 8%
Manganese 0.232mg 0.151mg 4%
Vitamin B5 0.281mg 0.093mg 4%
Vitamin B6 0.084mg 0.13mg 4%
Vitamin B3 0.649mg 0.143mg 3%
Calcium 9mg 30mg 2%
Potassium 229mg 170mg 2%
Copper 0.081mg 0.096mg 2%
Vitamin B1 0.039mg 0.021mg 2%
Fructose 1.54g 0.04g 2%
Carbs 5.88g 4.28g 1%
Phosphorus 24mg 20mg 1%
Vitamin E 0.3mg 0.14mg 1%
Selenium 0.3µg 0.6µg 1%
Vitamin B2 0.037mg 0.022mg 1%
Folate 22µg 24µg 1%
Choline 6.9mg 10.4mg 1%
Calories 25kcal 19kcal 0%
Protein 0.98g 0.91g 0%
Fats 0.18g 0.14g 0%
Net carbs 2.88g 1.38g N/A
Magnesium 14mg 13mg 0%
Sugar 3.53g 1.78g N/A
Fiber 3g 2.9g 0%
Zinc 0.16mg 0.19mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.034g 0.034g 0%
Monounsaturated fat 0.016g 0.013g 0%
Polyunsaturated fat 0.076g 0.067g 0%
Tryptophan 0.009mg 0.008mg 0%
Threonine 0.037mg 0.025mg 0%
Isoleucine 0.045mg 0.021mg 0%
Leucine 0.064mg 0.029mg 0%
Lysine 0.047mg 0.031mg 0%
Methionine 0.011mg 0.009mg 0%
Phenylalanine 0.043mg 0.023mg 0%
Valine 0.053mg 0.03mg 0%
Histidine 0.023mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 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 FatsFats +28.6%
Contains more CarbsCarbs +37.4%
Contains more OtherOther +225.8%
~equal in Protein ~0.91g
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 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 +23.1%
Contains more Poly. FatPolyunsaturated fat +13.4%
~equal in Saturated fat ~0.034g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 47% 46%
Starch: 0 g
Sucrose: 0.26 g
Glucose: 1.58 g
Fructose: 1.54 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1028.6%
Contains more FructoseFructose +3750%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.