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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 MagnesiumMagnesium +230.8%
Contains more PotassiumPotassium +144.1%
Contains more CopperCopper +135.4%
Contains more ZincZinc +78.9%
Contains more PhosphorusPhosphorus +70%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +51.7%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +87.5%
Contains more IronIron +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
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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% 1.1% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B5Vitamin B5 +118.3%
Contains more Vitamin B6Vitamin B6 +23.1%
Contains more CholineCholine +176.9%
Contains more Vitamin CVitamin C +194%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +118.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated Fat: Sat. Fat 0.203 g
Monounsaturated Fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +1084.6%
Contains more Poly. FatPolyunsaturated fat +129.9%
Contains less Sat. FatSaturated 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
Calories 80kcal 19kcal Ginger
Protein 1.82g 0.91g Ginger
Fats 0.75g 0.14g Ginger
Vitamin C 5mg 14.7mg Sauerkraut
Net carbs 15.77g 1.38g Ginger
Carbs 17.77g 4.28g Ginger
Magnesium 43mg 13mg Ginger
Calcium 16mg 30mg Sauerkraut
Potassium 415mg 170mg Ginger
Iron 0.6mg 1.47mg Sauerkraut
Sugar 1.7g 1.78g Ginger
Fiber 2g 2.9g Sauerkraut
Copper 0.226mg 0.096mg Ginger
Zinc 0.34mg 0.19mg Ginger
Phosphorus 34mg 20mg Ginger
Sodium 13mg 661mg Ginger
Vitamin A 0IU 18IU Sauerkraut
Vitamin A 0µg 1µg Sauerkraut
Vitamin E 0.26mg 0.14mg Ginger
Manganese 0.229mg 0.151mg Ginger
Selenium 0.7µg 0.6µg Ginger
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
Vitamin K 0.1µg 13µg Sauerkraut
Folate 11µg 24µg Sauerkraut
Choline 28.8mg 10.4mg Ginger
Saturated Fat 0.203g 0.034g Sauerkraut
Monounsaturated Fat 0.154g 0.013g Ginger
Polyunsaturated fat 0.154g 0.067g Ginger
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
Fructose 0.04g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
9%
Ginger
12%
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.