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Asparagus vs. Sauerkraut — In-Depth Nutrition Comparison

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Significant differences between asparagus and sauerkraut

  • Asparagus has more vitamin K, copper, vitamin B1, vitamin B2, iron, folate, vitamin E, and vitamin B3; however, sauerkraut is richer in vitamin C.
  • Sauerkraut covers your daily sodium needs 29% more than asparagus.
  • Sauerkraut has 8 times less vitamin E than asparagus. Asparagus has 1.13mg of vitamin E, while sauerkraut has 0.14mg.
  • Asparagus contains less sodium.

Specific food types used in this comparison are Asparagus, raw and Sauerkraut, canned, solids and liquids.

Infographic

Asparagus 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" 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% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 +18.8%
Contains more IronIron +45.6%
Contains more CopperCopper +96.9%
Contains more ZincZinc +184.2%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +283.3%
Contains more CalciumCalcium +25%
~equal in Magnesium ~13mg
~equal in Manganese ~0.151mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 AVitamin A +3700%
Contains more Vitamin EVitamin E +707.1%
Contains more Vitamin B1Vitamin B1 +581%
Contains more Vitamin B2Vitamin B2 +540.9%
Contains more Vitamin B3Vitamin B3 +583.9%
Contains more Vitamin B5Vitamin B5 +194.6%
Contains more Vitamin KVitamin K +220%
Contains more FolateFolate +116.7%
Contains more CholineCholine +53.8%
Contains more Vitamin CVitamin C +162.5%
Contains more Vitamin B6Vitamin B6 +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 ProteinProtein +141.8%
Contains more FatsFats +16.7%
Contains more CarbsCarbs +10.3%
Contains more OtherOther +270.7%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -15%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +34%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 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 +364.3%
Contains more FructoseFructose +2400%
~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.
Asparagus Sauerkraut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Asparagus Sauerkraut DV% diff.
Sodium 2mg 661mg 29%
Vitamin K 41.6µg 13µg 24%
Vitamin B1 0.143mg 0.021mg 10%
Vitamin C 5.6mg 14.7mg 10%
Copper 0.189mg 0.096mg 10%
Vitamin B2 0.141mg 0.022mg 9%
Iron 2.14mg 1.47mg 8%
Vitamin E 1.13mg 0.14mg 7%
Folate 52µg 24µg 7%
Vitamin B3 0.978mg 0.143mg 5%
Phosphorus 52mg 20mg 5%
Vitamin B5 0.274mg 0.093mg 4%
Vitamin A 38µg 1µg 4%
Selenium 2.3µg 0.6µg 3%
Vitamin B6 0.091mg 0.13mg 3%
Fiber 2.1g 2.9g 3%
Zinc 0.54mg 0.19mg 3%
Protein 2.2g 0.91g 3%
Choline 16mg 10.4mg 1%
Fructose 1g 0.04g 1%
Potassium 202mg 170mg 1%
Calcium 24mg 30mg 1%
Calories 20kcal 19kcal 0%
Fats 0.12g 0.14g 0%
Carbs 3.88g 4.28g 0%
Net carbs 1.78g 1.38g N/A
Magnesium 14mg 13mg 0%
Sugar 1.88g 1.78g N/A
Manganese 0.158mg 0.151mg 0%
Saturated fat 0.04g 0.034g 0%
Monounsaturated fat 0g 0.013g 0%
Polyunsaturated fat 0.05g 0.067g 0%
Tryptophan 0.027mg 0.008mg 0%
Threonine 0.084mg 0.025mg 0%
Isoleucine 0.075mg 0.021mg 0%
Leucine 0.128mg 0.029mg 0%
Lysine 0.104mg 0.031mg 0%
Methionine 0.031mg 0.009mg 0%
Phenylalanine 0.075mg 0.023mg 0%
Valine 0.115mg 0.03mg 0%
Histidine 0.049mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
25%
Asparagus
12%
Sauerkraut
Minerals Daily Need Coverage Score
25%
Asparagus
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.006g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $3)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 659mg)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.