Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Garden asparagus vs Sauerkraut - In-Depth Nutrition Comparison

Compare

Significant differences between Garden asparagus and Sauerkraut

  • Garden 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 Garden asparagus.
  • Sauerkraut has 8 times less Vitamin E than Garden asparagus. Garden asparagus has 1.13mg of Vitamin E , while Sauerkraut has 0.14mg.
  • Garden asparagus contains less Sodium.

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

Infographic

Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +45.6%
Contains more Phosphorus +160%
Contains more Potassium +18.8%
Contains less Sodium -99.7%
Contains more Zinc +184.2%
Contains more Copper +96.9%
Contains more Calcium +25%
Equal in Magnesium - 13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Iron +45.6%
Contains more Phosphorus +160%
Contains more Potassium +18.8%
Contains less Sodium -99.7%
Contains more Zinc +184.2%
Contains more Copper +96.9%
Contains more Calcium +25%
Equal in Magnesium - 13

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
:
Contains more Vitamin A +4100%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +540.9%
Contains more Vitamin B3 +583.9%
Contains more Vitamin B5 +194.6%
Contains more Folate +116.7%
Contains more Vitamin K +220%
Contains more Vitamin C +162.5%
Contains more Vitamin B6 +42.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +4100%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +540.9%
Contains more Vitamin B3 +583.9%
Contains more Vitamin B5 +194.6%
Contains more Folate +116.7%
Contains more Vitamin K +220%
Contains more Vitamin C +162.5%
Contains more Vitamin B6 +42.9%

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.
Garden 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 Garden asparagus Sauerkraut Opinion
Net carbs 1.78g 1.38g Garden asparagus
Protein 2.2g 0.91g Garden asparagus
Fats 0.12g 0.14g Sauerkraut
Carbs 3.88g 4.28g Sauerkraut
Calories 20kcal 19kcal Garden asparagus
Starch g g
Fructose 1g 0.04g Garden asparagus
Sugar 1.88g 1.78g Sauerkraut
Fiber 2.1g 2.9g Sauerkraut
Calcium 24mg 30mg Sauerkraut
Iron 2.14mg 1.47mg Garden asparagus
Magnesium 14mg 13mg Garden asparagus
Phosphorus 52mg 20mg Garden asparagus
Potassium 202mg 170mg Garden asparagus
Sodium 2mg 661mg Garden asparagus
Zinc 0.54mg 0.19mg Garden asparagus
Copper 0.189mg 0.096mg Garden asparagus
Vitamin A 756IU 18IU Garden asparagus
Vitamin E 1.13mg 0.14mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 14.7mg Sauerkraut
Vitamin B1 0.143mg 0.021mg Garden asparagus
Vitamin B2 0.141mg 0.022mg Garden asparagus
Vitamin B3 0.978mg 0.143mg Garden asparagus
Vitamin B5 0.274mg 0.093mg Garden asparagus
Vitamin B6 0.091mg 0.13mg Sauerkraut
Folate 52µg 24µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 13µg Garden asparagus
Tryptophan 0.027mg 0.008mg Garden asparagus
Threonine 0.084mg 0.025mg Garden asparagus
Isoleucine 0.075mg 0.021mg Garden asparagus
Leucine 0.128mg 0.029mg Garden asparagus
Lysine 0.104mg 0.031mg Garden asparagus
Methionine 0.031mg 0.009mg Garden asparagus
Phenylalanine 0.075mg 0.023mg Garden asparagus
Valine 0.115mg 0.03mg Garden asparagus
Histidine 0.049mg 0.016mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.034g Sauerkraut
Monounsaturated Fat 0g 0.013g Sauerkraut
Polyunsaturated fat 0.05g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

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
29
Garden asparagus
13
Sauerkraut
Mineral Summary Score
27
Garden asparagus
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
13%
Garden asparagus
5%
Sauerkraut
Carbohydrates
4%
Garden asparagus
4%
Sauerkraut
Fats
1%
Garden asparagus
1%
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?
Garden asparagus
Garden asparagus contains less Sodium (difference - 659mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden 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

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. Garden 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.