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  6. Endive vs. Sauerkraut

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 RAE, 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 RAE than Sauerkraut. Endive has 108µg of Vitamin A RAE, 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
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.
Endive
Endive
8
:
2
Sauerkraut
Sauerkraut
Contains more Calcium +73.3%
Contains more Magnesium +15.4%
Contains more Phosphorus +40%
Contains more Potassium +84.7%
Contains less Sodium -96.7%
Contains more Zinc +315.8%
Contains more Manganese +178.1%
Contains more Iron +77.1%
Contains more Selenium +200%
Equal in Copper - 0.096
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +73.3%
Contains more Magnesium +15.4%
Contains more Phosphorus +40%
Contains more Potassium +84.7%
Contains less Sodium -96.7%
Contains more Zinc +315.8%
Contains more Manganese +178.1%
Contains more Iron +77.1%
Contains more Selenium +200%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Endive
Endive
8
:
2
Sauerkraut
Sauerkraut
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 Folate +491.7%
Contains more Vitamin K +1676.9%
Contains more Vitamin C +126.2%
Contains more Vitamin B6 +550%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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 +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 Folate +491.7%
Contains more Vitamin K +1676.9%
Contains more Vitamin C +126.2%
Contains more Vitamin B6 +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +37.4%
Contains more Fats +42.9%
Contains more Carbs +27.8%
Contains more Other +52.5%
Equal in Water - 92.52
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +37.4%
Contains more Fats +42.9%
Contains more Carbs +27.8%
Contains more Other +52.5%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Sauerkraut
Sauerkraut
Contains more Polyunsaturated fat +29.9%
Contains less Saturated Fat -29.2%
Contains more Monounsaturated Fat +225%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Polyunsaturated fat +29.9%
Contains less Saturated Fat -29.2%
Contains more Monounsaturated Fat +225%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 0.25g 1.38g Sauerkraut
Protein 1.25g 0.91g Endive
Fats 0.2g 0.14g Endive
Carbs 3.35g 4.28g Sauerkraut
Calories 17kcal 19kcal Sauerkraut
Fructose 0.04g Sauerkraut
Sugar 0.25g 1.78g Endive
Fiber 3.1g 2.9g Endive
Calcium 52mg 30mg Endive
Iron 0.83mg 1.47mg Sauerkraut
Magnesium 15mg 13mg Endive
Phosphorus 28mg 20mg Endive
Potassium 314mg 170mg Endive
Sodium 22mg 661mg Endive
Zinc 0.79mg 0.19mg Endive
Copper 0.099mg 0.096mg Endive
Manganese 0.42mg 0.151mg Endive
Selenium 0.2µg 0.6µg Sauerkraut
Vitamin A 2167IU 18IU Endive
Vitamin A RAE 108µg 1µg Endive
Vitamin E 0.44mg 0.14mg Endive
Vitamin C 6.5mg 14.7mg Sauerkraut
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
Folate 142µg 24µg Endive
Vitamin K 231µg 13µg 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
Saturated Fat 0.048g 0.034g Sauerkraut
Monounsaturated Fat 0.004g 0.013g Sauerkraut
Polyunsaturated fat 0.087g 0.067g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive 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
79%
Endive
13%
Sauerkraut
Minerals Daily Need Coverage Score
21%
Endive
24%
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

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. 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.