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

Ginger vs Sauerkraut - In-Depth Nutrition Comparison

Compare

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
Copy 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 Potassium +144.1%
Contains more Magnesium +230.8%
Contains more Copper +135.4%
Contains more Zinc +78.9%
Contains more Phosphorus +70%
Contains less Sodium -98%
Contains more Iron +145%
Contains more Calcium +87.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 5% 37% 31% 76% 10% 15% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +144.1%
Contains more Magnesium +230.8%
Contains more Copper +135.4%
Contains more Zinc +78.9%
Contains more Phosphorus +70%
Contains less Sodium -98%
Contains more Iron +145%
Contains more Calcium +87.5%

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 C +194%
Contains more Vitamin A +∞%
Contains more Vitamin K +12900%
Contains more Folate +118.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 0% 6% 0% 7% 8% 15% 13% 37% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
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 C +194%
Contains more Vitamin A +∞%
Contains more Vitamin K +12900%
Contains more Folate +118.2%

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 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

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

People also compare

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 - 17)
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.

All nutrients comparison - raw data values

Nutrient Ginger Sauerkraut Opinion
Calories 80 19 Ginger
Protein 1.82 0.91 Ginger
Fats 0.75 0.14 Ginger
Vitamin C 5 14.7 Sauerkraut
Net carbs 15.770000457763672 1.3799999952316284 Ginger
Carbs 17.77 4.28 Ginger
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 1.47 Sauerkraut
Calcium 16 30 Sauerkraut
Potassium 415 170 Ginger
Magnesium 43 13 Ginger
Sugar 1.7 1.78 Ginger
Fiber 2 2.9 Sauerkraut
Copper 0.226 0.096 Ginger
Zinc 0.34 0.19 Ginger
Starch
Phosphorus 34 20 Ginger
Sodium 13 661 Ginger
Vitamin A 0 18 Sauerkraut
Vitamin E 0.26 0.14 Ginger
Vitamin D 0 0
Vitamin B1 0.025 0.021 Ginger
Vitamin B2 0.034 0.022 Ginger
Vitamin B3 0.75 0.143 Ginger
Vitamin B5 0.203 0.093 Ginger
Vitamin B6 0.16 0.13 Ginger
Vitamin B12 0 0
Vitamin K 0.1 13 Sauerkraut
Folate 11 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.203 0.034 Sauerkraut
Monounsaturated Fat 0.154 0.013 Ginger
Polyunsaturated fat 0.154 0.067 Ginger
Tryptophan 0.012 0.008 Ginger
Threonine 0.036 0.025 Ginger
Isoleucine 0.051 0.021 Ginger
Leucine 0.074 0.029 Ginger
Lysine 0.057 0.031 Ginger
Methionine 0.013 0.009 Ginger
Phenylalanine 0.045 0.023 Ginger
Valine 0.073 0.03 Ginger
Histidine 0.03 0.016 Ginger
Fructose 0.04 Sauerkraut

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.