Gooseberry vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the main differences between gooseberries and sauerkraut?
- Gooseberries are richer in vitamin C, fiber, and vitamin A, while sauerkraut is higher in iron.
- Sauerkraut's daily need coverage for sodium is 29% higher.
- Sauerkraut has 16 times less vitamin A than gooseberries. Gooseberries have 290IU of vitamin A, while sauerkraut has 18IU.
- Gooseberries are lower in sodium.
- Sauerkraut has a higher glycemic index (32) than gooseberries (15).
We used Gooseberries, raw and Sauerkraut, canned, solids and liquids types in this comparison.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +16.5% |
| Contains more PhosphorusPhosphorus | +35% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +30% |
| Contains more CalciumCalcium | +20% |
| Contains more IronIron | +374.2% |
| Contains more CopperCopper | +37.1% |
| Contains more ZincZinc | +58.3% |
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.
| Contains more Vitamin CVitamin C | +88.4% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin EVitamin E | +164.3% |
| Contains more Vitamin B1Vitamin B1 | +90.5% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin B3Vitamin B3 | +109.8% |
| Contains more Vitamin B5Vitamin B5 | +207.5% |
| Contains more Vitamin B6Vitamin B6 | +62.5% |
| Contains more FolateFolate | +300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.88 g
Fats:
0.58 g
Carbs:
10.18 g
Water:
87.87 g
Other:
0.49 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more FatsFats | +314.3% |
| Contains more CarbsCarbs | +137.9% |
| Contains more OtherOther | +338.8% |
~equal in
Protein
~0.91g
~equal in
Water
~92.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.317 g
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 | +292.3% |
| Contains more Poly. FatPolyunsaturated fat | +373.1% |
| Contains less Sat. FatSaturated fat | -10.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1mg | 661mg | 29% |
| Iron | 0.31mg | 1.47mg | 15% |
| Vitamin C | 27.7mg | 14.7mg | 14% |
| Vitamin K | 13µg | 11% | |
| Fiber | 4.3g | 2.9g | 6% |
| Folate | 6µg | 24µg | 5% |
| Vitamin B6 | 0.08mg | 0.13mg | 4% |
| Vitamin B5 | 0.286mg | 0.093mg | 4% |
| Copper | 0.07mg | 0.096mg | 3% |
| Vitamin B1 | 0.04mg | 0.021mg | 2% |
| Vitamin E | 0.37mg | 0.14mg | 2% |
| Carbs | 10.18g | 4.28g | 2% |
| Choline | 10.4mg | 2% | |
| Polyunsaturated fat | 0.317g | 0.067g | 2% |
| Vitamin A | 15µg | 1µg | 2% |
| Vitamin B3 | 0.3mg | 0.143mg | 1% |
| Vitamin B2 | 0.03mg | 0.022mg | 1% |
| Calories | 44kcal | 19kcal | 1% |
| Fats | 0.58g | 0.14g | 1% |
| Phosphorus | 27mg | 20mg | 1% |
| Zinc | 0.12mg | 0.19mg | 1% |
| Potassium | 198mg | 170mg | 1% |
| Calcium | 25mg | 30mg | 1% |
| Magnesium | 10mg | 13mg | 1% |
| Protein | 0.88g | 0.91g | 0% |
| Net carbs | 5.88g | 1.38g | N/A |
| Sugar | 1.78g | N/A | |
| Manganese | 0.144mg | 0.151mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.038g | 0.034g | 0% |
| Monounsaturated fat | 0.051g | 0.013g | 0% |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
12%
Minerals Daily Need Coverage Score
10%
24%
Comparison summary
Which food is richer in minerals?
Sauerkraut is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.004g)
Which food is lower in Sugar?
Gooseberry is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Gooseberry contains less Sodium (difference - 660mg)
Which food is lower in glycemic index?
Gooseberry is lower in glycemic index (difference - 17)
Which food is cheaper?
Gooseberry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.