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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 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
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 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 Choline Choline 7.3% 1.4% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
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% 1.1% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +27.8%
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%
Contains more CholineCholine +50.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 25kcal 19kcal Eggplant
Protein 0.98g 0.91g Eggplant
Fats 0.18g 0.14g Eggplant
Vitamin C 2.2mg 14.7mg Sauerkraut
Net carbs 2.88g 1.38g Eggplant
Carbs 5.88g 4.28g Eggplant
Magnesium 14mg 13mg Eggplant
Calcium 9mg 30mg Sauerkraut
Potassium 229mg 170mg Eggplant
Iron 0.23mg 1.47mg Sauerkraut
Sugar 3.53g 1.78g Sauerkraut
Fiber 3g 2.9g Eggplant
Copper 0.081mg 0.096mg Sauerkraut
Zinc 0.16mg 0.19mg Sauerkraut
Phosphorus 24mg 20mg Eggplant
Sodium 2mg 661mg Eggplant
Vitamin A 23IU 18IU Eggplant
Vitamin A 1µg 1µg
Vitamin E 0.3mg 0.14mg Eggplant
Manganese 0.232mg 0.151mg Eggplant
Selenium 0.3µg 0.6µg 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
Vitamin K 3.5µg 13µg Sauerkraut
Folate 22µg 24µg Sauerkraut
Choline 6.9mg 10.4mg Sauerkraut
Saturated Fat 0.034g 0.034g
Monounsaturated Fat 0.016g 0.013g Eggplant
Polyunsaturated fat 0.076g 0.067g Eggplant
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
Fructose 1.54g 0.04g Eggplant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggplant Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Eggplant
12%
Sauerkraut
Minerals Daily Need Coverage Score
12%
Eggplant
24%
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

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.