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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.
  • The glycemic index of 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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Ginger Sauerkraut DV% diff.
Sodium 13mg 661mg 28%
Copper 0.226mg 0.096mg 14%
Vitamin C 5mg 14.7mg 11%
Vitamin K 0.1µg 13µg 11%
Iron 0.6mg 1.47mg 11%
Potassium 415mg 170mg 7%
Magnesium 43mg 13mg 7%
Fiber 2g 2.9g 4%
Vitamin B3 0.75mg 0.143mg 4%
Carbs 17.77g 4.28g 4%
Calories 80kcal 19kcal 3%
Manganese 0.229mg 0.151mg 3%
Folate 11µg 24µg 3%
Choline 28.8mg 10.4mg 3%
Vitamin B6 0.16mg 0.13mg 2%
Vitamin B5 0.203mg 0.093mg 2%
Protein 1.82g 0.91g 2%
Phosphorus 34mg 20mg 2%
Vitamin E 0.26mg 0.14mg 1%
Vitamin B2 0.034mg 0.022mg 1%
Polyunsaturated fat 0.154g 0.067g 1%
Zinc 0.34mg 0.19mg 1%
Calcium 16mg 30mg 1%
Fats 0.75g 0.14g 1%
Saturated fat 0.203g 0.034g 1%
Net carbs 15.77g 1.38g N/A
Sugar 1.7g 1.78g N/A
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B1 0.025mg 0.021mg 0%
Monounsaturated fat 0.154g 0.013g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.036mg 0.025mg 0%
Isoleucine 0.051mg 0.021mg 0%
Leucine 0.074mg 0.029mg 0%
Lysine 0.057mg 0.031mg 0%
Methionine 0.013mg 0.009mg 0%
Phenylalanine 0.045mg 0.023mg 0%
Valine 0.073mg 0.03mg 0%
Histidine 0.03mg 0.016mg 0%
Fructose 0.04g 0%

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%

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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.