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  6. Escarole vs. Sauerkraut

Escarole vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Escarole and Sauerkraut

  • Escarole has more Vitamin K, Vitamin B5, Folate, Vitamin A RAE, and Manganese, however, Sauerkraut is higher in Vitamin C, Iron, and Vitamin B6.
  • Escarole covers your daily need of Vitamin K 166% more than Sauerkraut.
  • Escarole has 94 times more Vitamin A RAE than Sauerkraut. While Escarole has 94µg of Vitamin A RAE, Sauerkraut has only 1µg.
  • Escarole has less Sodium.

These are the specific foods used in this comparison Escarole, cooked, boiled, drained, no salt added and Sauerkraut, canned, solids and liquids.

Infographic

Escarole 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.
Escarole
Escarole
6
:
3
Sauerkraut
Sauerkraut
Contains more Calcium +53.3%
Contains more Potassium +44.1%
Contains less Sodium -97.1%
Contains more Zinc +263.2%
Contains more Manganese +155%
Contains more Iron +104.2%
Contains more Copper +10.3%
Contains more Selenium +200%
Equal in Magnesium - 13
Equal in Phosphorus - 20
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 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 +53.3%
Contains more Potassium +44.1%
Contains less Sodium -97.1%
Contains more Zinc +263.2%
Contains more Manganese +155%
Contains more Iron +104.2%
Contains more Copper +10.3%
Contains more Selenium +200%
Equal in Magnesium - 13
Equal in Phosphorus - 20

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.
Escarole
Escarole
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +10388.9%
Contains more Vitamin E +185.7%
Contains more Vitamin B1 +181%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B3 +118.2%
Contains more Vitamin B5 +788.2%
Contains more Folate +225%
Contains more Vitamin K +1530%
Contains more Vitamin C +345.5%
Contains more Vitamin B6 +712.5%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
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 +10388.9%
Contains more Vitamin E +185.7%
Contains more Vitamin B1 +181%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B3 +118.2%
Contains more Vitamin B5 +788.2%
Contains more Folate +225%
Contains more Vitamin K +1530%
Contains more Vitamin C +345.5%
Contains more Vitamin B6 +712.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +26.4%
Contains more Fats +28.6%
Contains more Carbs +39.4%
Contains more Other +64.1%
Equal in Water - 92.52
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 +26.4%
Contains more Fats +28.6%
Contains more Carbs +39.4%
Contains more Other +64.1%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Sauerkraut
Sauerkraut
Contains more Polyunsaturated fat +20.9%
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +225%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Polyunsaturated fat +20.9%
Contains less Saturated Fat -19%
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.
Escarole Sauerkraut
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Escarole Sauerkraut Opinion
Net carbs 0.27g 1.38g Sauerkraut
Protein 1.15g 0.91g Escarole
Fats 0.18g 0.14g Escarole
Carbs 3.07g 4.28g Sauerkraut
Calories 19kcal 19kcal
Fructose 0.04g Sauerkraut
Sugar 0.23g 1.78g Escarole
Fiber 2.8g 2.9g Sauerkraut
Calcium 46mg 30mg Escarole
Iron 0.72mg 1.47mg Sauerkraut
Magnesium 13mg 13mg
Phosphorus 22mg 20mg Escarole
Potassium 245mg 170mg Escarole
Sodium 19mg 661mg Escarole
Zinc 0.69mg 0.19mg Escarole
Copper 0.087mg 0.096mg Sauerkraut
Manganese 0.385mg 0.151mg Escarole
Selenium 0.2µg 0.6µg Sauerkraut
Vitamin A 1888IU 18IU Escarole
Vitamin A RAE 94µg 1µg Escarole
Vitamin E 0.4mg 0.14mg Escarole
Vitamin C 3.3mg 14.7mg Sauerkraut
Vitamin B1 0.059mg 0.021mg Escarole
Vitamin B2 0.062mg 0.022mg Escarole
Vitamin B3 0.312mg 0.143mg Escarole
Vitamin B5 0.826mg 0.093mg Escarole
Vitamin B6 0.016mg 0.13mg Sauerkraut
Folate 78µg 24µg Escarole
Vitamin K 211.9µg 13µg Escarole
Tryptophan 0.005mg 0.008mg Sauerkraut
Threonine 0.046mg 0.025mg Escarole
Isoleucine 0.066mg 0.021mg Escarole
Leucine 0.09mg 0.029mg Escarole
Lysine 0.058mg 0.031mg Escarole
Methionine 0.013mg 0.009mg Escarole
Phenylalanine 0.049mg 0.023mg Escarole
Valine 0.058mg 0.03mg Escarole
Histidine 0.021mg 0.016mg Escarole
Saturated Fat 0.042g 0.034g Sauerkraut
Monounsaturated Fat 0.004g 0.013g Sauerkraut
Polyunsaturated fat 0.081g 0.067g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
67%
Escarole
13%
Sauerkraut
Minerals Daily Need Coverage Score
18%
Escarole
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.008g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 642mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $1)
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.