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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Calcium +87.5%
Contains more Iron +145%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ginger
6
:
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%
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%
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%

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.
Ginger Sauerkraut
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals 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
Starch g g
Fructose g 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
Vitamin A 0IU 18IU Sauerkraut
Vitamin E 0.26mg 0.14mg Ginger
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
9
Ginger
13
Sauerkraut
Mineral Summary Score
24
Ginger
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
11%
Ginger
5%
Sauerkraut
Carbohydrates
18%
Ginger
4%
Sauerkraut
Fats
3%
Ginger
1%
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. 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.