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  6. Feijoa vs. Sauerkraut

Feijoa vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between feijoa and sauerkraut

  • Feijoa has more vitamin C and fiber; however, sauerkraut is higher in iron, vitamin K, and copper.
  • Sauerkraut covers your daily need for sodium, 29% more than feijoa.
  • Feijoa has 5 times more sugar than sauerkraut. While feijoa has 8.2g of sugar, sauerkraut has only 1.78g.

These are the specific foods used in this comparison Feijoa, raw and Sauerkraut, canned, solids and liquids.

Infographic

Feijoa 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.
Feijoa
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
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 less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +76.5%
Contains more IronIron +950%
Contains more CopperCopper +166.7%
Contains more ZincZinc +216.7%
Contains more ManganeseManganese +79.8%
~equal in Potassium ~170mg
~equal in Phosphorus ~20mg

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.
Feijoa
Feijoa
4
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
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% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +123.8%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +150.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin KVitamin K +271.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feijoa
Feijoa
2
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 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 +200%
Contains more CarbsCarbs +255.4%
Contains more ProteinProtein +28.2%
Contains more WaterWater +11.1%
Contains more OtherOther +465.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feijoa
Feijoa
2
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 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 +330.8%
Contains more Poly. FatPolyunsaturated fat +103%
Contains less Sat. FatSaturated fat -67.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Feijoa
Feijoa
3
36% 28% 36%
Starch: 0 g
Sucrose: 2.93 g
Glucose: 2.32 g
Fructose: 2.95 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 +1557.1%
Contains more FructoseFructose +7275%
~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.
Feijoa Sauerkraut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Feijoa Sauerkraut DV% diff.
Sodium 3mg 661mg 29%
Vitamin C 32.9mg 14.7mg 20%
Iron 0.14mg 1.47mg 17%
Fiber 6.4g 2.9g 14%
Vitamin K 3.5µg 13µg 8%
Copper 0.036mg 0.096mg 7%
Vitamin B6 0.067mg 0.13mg 5%
Fructose 2.95g 0.04g 4%
Carbs 15.21g 4.28g 4%
Vitamin B5 0.233mg 0.093mg 3%
Manganese 0.084mg 0.151mg 3%
Choline 10.4mg 2%
Calories 61kcal 19kcal 2%
Selenium 0.6µg 1%
Calcium 17mg 30mg 1%
Vitamin B1 0.006mg 0.021mg 1%
Vitamin B3 0.295mg 0.143mg 1%
Magnesium 9mg 13mg 1%
Zinc 0.06mg 0.19mg 1%
Protein 0.71g 0.91g 0%
Fats 0.42g 0.14g 0%
Net carbs 8.81g 1.38g N/A
Potassium 172mg 170mg 0%
Sugar 8.2g 1.78g N/A
Phosphorus 19mg 20mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.16mg 0.14mg 0%
Vitamin B2 0.018mg 0.022mg 0%
Folate 23µg 24µg 0%
Saturated fat 0.104g 0.034g 0%
Monounsaturated fat 0.056g 0.013g 0%
Polyunsaturated fat 0.136g 0.067g 0%
Tryptophan 0.007mg 0.008mg 0%
Threonine 0.019mg 0.025mg 0%
Isoleucine 0.019mg 0.021mg 0%
Leucine 0.028mg 0.029mg 0%
Lysine 0.038mg 0.031mg 0%
Methionine 0.007mg 0.009mg 0%
Phenylalanine 0.019mg 0.023mg 0%
Valine 0.019mg 0.03mg 0%
Histidine 0.009mg 0.016mg 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Linoleic acid 0.107g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feijoa 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
14%
Feijoa
12%
Sauerkraut
Minerals Daily Need Coverage Score
7%
Feijoa
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 6.42g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.07g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.3)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 658mg)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 1)
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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.