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  6. Ginger vs. Sauerkraut

Ginger vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between Ginger and Sauerkraut

  • Ginger is higher in Copper, Potassium, and Magnesium, yet Sauerkraut is higher in Iron, Vitamin C, and Vitamin K.
  • Sauerkraut covers your daily Sodium needs 28% more than Ginger.
  • Ginger contains 5 times more Vitamin B3 than Sauerkraut. While Ginger contains 0.75mg of Vitamin B3, Sauerkraut contains only 0.143mg.
  • The amount of Sodium in Ginger is lower.

Food varieties used in this article are Ginger root, raw and Sauerkraut, canned, solids and liquids.

Infographic

Ginger 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.
Ginger
Ginger
8
:
2
Sauerkraut
Sauerkraut
Contains more Magnesium +230.8%
Contains more Phosphorus +70%
Contains more Potassium +144.1%
Contains less Sodium -98%
Contains more Zinc +78.9%
Contains more Copper +135.4%
Contains more Manganese +51.7%
Contains more Selenium +16.7%
Contains more Calcium +87.5%
Contains more Iron +145%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +230.8%
Contains more Phosphorus +70%
Contains more Potassium +144.1%
Contains less Sodium -98%
Contains more Zinc +78.9%
Contains more Copper +135.4%
Contains more Manganese +51.7%
Contains more Selenium +16.7%
Contains more Calcium +87.5%
Contains more Iron +145%

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.
Ginger
Ginger
6
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin E +85.7%
Contains more Vitamin B1 +19%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +424.5%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +23.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +194%
Contains more Folate +118.2%
Contains more Vitamin K +12900%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
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 E +85.7%
Contains more Vitamin B1 +19%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +424.5%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +23.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +194%
Contains more Folate +118.2%
Contains more Vitamin K +12900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +100%
Contains more Fats +435.7%
Contains more Carbs +315.2%
Contains more Water +17.3%
Contains more Other +179.2%
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +100%
Contains more Fats +435.7%
Contains more Carbs +315.2%
Contains more Water +17.3%
Contains more Other +179.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +1084.6%
Contains more Polyunsaturated fat +129.9%
Contains less Saturated Fat -83.3%
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +1084.6%
Contains more Polyunsaturated fat +129.9%
Contains less Saturated Fat -83.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginger 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 minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ginger Sauerkraut Opinion
Net carbs 15.77g 1.38g Ginger
Protein 1.82g 0.91g Ginger
Fats 0.75g 0.14g Ginger
Carbs 17.77g 4.28g Ginger
Calories 80kcal 19kcal Ginger
Fructose 0.04g Sauerkraut
Sugar 1.7g 1.78g Ginger
Fiber 2g 2.9g Sauerkraut
Calcium 16mg 30mg Sauerkraut
Iron 0.6mg 1.47mg Sauerkraut
Magnesium 43mg 13mg Ginger
Phosphorus 34mg 20mg Ginger
Potassium 415mg 170mg Ginger
Sodium 13mg 661mg Ginger
Zinc 0.34mg 0.19mg Ginger
Copper 0.226mg 0.096mg Ginger
Manganese 0.229mg 0.151mg Ginger
Selenium 0.7µg 0.6µg Ginger
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.26mg 0.14mg Ginger
Vitamin C 5mg 14.7mg Sauerkraut
Vitamin B1 0.025mg 0.021mg Ginger
Vitamin B2 0.034mg 0.022mg Ginger
Vitamin B3 0.75mg 0.143mg Ginger
Vitamin B5 0.203mg 0.093mg Ginger
Vitamin B6 0.16mg 0.13mg Ginger
Folate 11µg 24µg Sauerkraut
Vitamin K 0.1µg 13µg Sauerkraut
Tryptophan 0.012mg 0.008mg Ginger
Threonine 0.036mg 0.025mg Ginger
Isoleucine 0.051mg 0.021mg Ginger
Leucine 0.074mg 0.029mg Ginger
Lysine 0.057mg 0.031mg Ginger
Methionine 0.013mg 0.009mg Ginger
Phenylalanine 0.045mg 0.023mg Ginger
Valine 0.073mg 0.03mg Ginger
Histidine 0.03mg 0.016mg Ginger
Saturated Fat 0.203g 0.034g Sauerkraut
Monounsaturated Fat 0.154g 0.013g Ginger
Polyunsaturated fat 0.154g 0.067g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
9%
Ginger
13%
Sauerkraut
Minerals Daily Need Coverage Score
23%
Ginger
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.169g)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 648mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 22)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.5)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.