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Endive vs Sauerkraut - In-Depth Nutrition Comparison

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Important differences between Endive and Sauerkraut

  • Endive has more Vitamin K, Folate, Vitamin B5, Vitamin A, Manganese, and Zinc, however Sauerkraut has more Vitamin C, Vitamin B6, and Iron.
  • Endive's daily need coverage for Vitamin K is 182% more.
  • Endive has 108 times more Vitamin A than Sauerkraut. Endive has 108µg of Vitamin A, while Sauerkraut has 1µg.
  • Endive is lower in Sodium.

The food varieties used in the comparison are Endive, raw and Sauerkraut, canned, solids and liquids.

Infographic

Endive 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 Calcium +73.3%
Contains more Potassium +84.7%
Contains more Magnesium +15.4%
Contains more Zinc +315.8%
Contains more Phosphorus +40%
Contains less Sodium -96.7%
Contains more Iron +77.1%
Equal in Copper - 0.096
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Calcium +73.3%
Contains more Potassium +84.7%
Contains more Magnesium +15.4%
Contains more Zinc +315.8%
Contains more Phosphorus +40%
Contains less Sodium -96.7%
Contains more Iron +77.1%
Equal in Copper - 0.096

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
Endive
8
:
Contains more Vitamin A +11938.9%
Contains more Vitamin E +214.3%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +240.9%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +867.7%
Contains more Vitamin K +1676.9%
Contains more Folate +491.7%
Contains more Vitamin C +126.2%
Contains more Vitamin B6 +550%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin A +11938.9%
Contains more Vitamin E +214.3%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +240.9%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +867.7%
Contains more Vitamin K +1676.9%
Contains more Folate +491.7%
Contains more Vitamin C +126.2%
Contains more Vitamin B6 +550%

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.
Endive Sauerkraut
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Endive Sauerkraut Opinion
Calories 17kcal 19kcal Sauerkraut
Protein 1.25g 0.91g Endive
Fats 0.2g 0.14g Endive
Vitamin C 6.5mg 14.7mg Sauerkraut
Net carbs 0.25g 1.38g Sauerkraut
Carbs 3.35g 4.28g Sauerkraut
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.83mg 1.47mg Sauerkraut
Calcium 52mg 30mg Endive
Potassium 314mg 170mg Endive
Magnesium 15mg 13mg Endive
Sugar 0.25g 1.78g Endive
Fiber 3.1g 2.9g Endive
Copper 0.099mg 0.096mg Endive
Zinc 0.79mg 0.19mg Endive
Starch g g
Phosphorus 28mg 20mg Endive
Sodium 22mg 661mg Endive
Vitamin A 2167IU 18IU Endive
Vitamin E 0.44mg 0.14mg Endive
Vitamin D 0µg 0µg
Vitamin B1 0.08mg 0.021mg Endive
Vitamin B2 0.075mg 0.022mg Endive
Vitamin B3 0.4mg 0.143mg Endive
Vitamin B5 0.9mg 0.093mg Endive
Vitamin B6 0.02mg 0.13mg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 231µg 13µg Endive
Folate 142µg 24µg Endive
Trans Fat 0g 0g
Saturated Fat 0.048g 0.034g Sauerkraut
Monounsaturated Fat 0.004g 0.013g Sauerkraut
Polyunsaturated fat 0.087g 0.067g Endive
Tryptophan 0.005mg 0.008mg Sauerkraut
Threonine 0.05mg 0.025mg Endive
Isoleucine 0.072mg 0.021mg Endive
Leucine 0.098mg 0.029mg Endive
Lysine 0.063mg 0.031mg Endive
Methionine 0.014mg 0.009mg Endive
Phenylalanine 0.053mg 0.023mg Endive
Valine 0.063mg 0.03mg Endive
Histidine 0.023mg 0.016mg Endive
Fructose g 0.04g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
79
Endive
13
Sauerkraut
Mineral Summary Score
19
Endive
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
8%
Endive
5%
Sauerkraut
Carbohydrates
3%
Endive
4%
Sauerkraut
Fats
1%
Endive
1%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 639mg)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.6)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.