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  6. Jackfruit vs. Sauerkraut

Jackfruit vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Jackfruit and Sauerkraut

  • Jackfruit has more Vitamin B6, Potassium, and Vitamin B1, however, Sauerkraut is higher in Iron, and Fiber.
  • Sauerkraut covers your daily need of Sodium 29% more than Jackfruit.
  • Jackfruit has 11 times more Sugar than Sauerkraut. While Jackfruit has 19.08g of Sugar, Sauerkraut has only 1.78g.

These are the specific foods used in this comparison Jackfruit, raw and Sauerkraut, canned, solids and liquids.

Infographic

Jackfruit 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.
Jackfruit
Jackfruit
4
:
6
Sauerkraut
Sauerkraut
Contains more Magnesium +123.1%
Contains more Potassium +163.5%
Contains less Sodium -99.7%
Contains more Calcium +25%
Contains more Iron +539.1%
Contains more Zinc +46.2%
Contains more Copper +26.3%
Contains more Manganese +251.2%
Equal in Phosphorus - 20
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +123.1%
Contains more Potassium +163.5%
Contains less Sodium -99.7%
Contains more Calcium +25%
Contains more Iron +539.1%
Contains more Zinc +46.2%
Contains more Copper +26.3%
Contains more Manganese +251.2%
Equal in Phosphorus - 20

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.
Jackfruit
Jackfruit
7
:
3
Sauerkraut
Sauerkraut
Contains more Vitamin A +511.1%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +543.4%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +153.1%
Equal in Vitamin C - 14.7
Equal in Folate - 24
Jackfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Sauerkraut
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 A +511.1%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +543.4%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +153.1%
Equal in Vitamin C - 14.7
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jackfruit
Jackfruit
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +89%
Contains more Fats +357.1%
Contains more Carbs +443.2%
Contains more Water +25.9%
Contains more Other +131.2%
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Sauerkraut
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 Protein +89%
Contains more Fats +357.1%
Contains more Carbs +443.2%
Contains more Water +25.9%
Contains more Other +131.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jackfruit
Jackfruit
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +1092.3%
Contains more Polyunsaturated fat +40.3%
Contains less Saturated Fat -82.6%
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +1092.3%
Contains more Polyunsaturated fat +40.3%
Contains less Saturated Fat -82.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Jackfruit
Jackfruit
4
:
0
Sauerkraut
Sauerkraut
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +6671.4%
Contains more Fructose +22875%
Jackfruit
7% 2% 46% 45%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sauerkraut
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +6671.4%
Contains more Fructose +22875%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jackfruit Sauerkraut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Sauerkraut Opinion
Net carbs 21.75g 1.38g Jackfruit
Protein 1.72g 0.91g Jackfruit
Fats 0.64g 0.14g Jackfruit
Carbs 23.25g 4.28g Jackfruit
Calories 95kcal 19kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g 0.04g Jackfruit
Sugar 19.08g 1.78g Sauerkraut
Fiber 1.5g 2.9g Sauerkraut
Calcium 24mg 30mg Sauerkraut
Iron 0.23mg 1.47mg Sauerkraut
Magnesium 29mg 13mg Jackfruit
Phosphorus 21mg 20mg Jackfruit
Potassium 448mg 170mg Jackfruit
Sodium 2mg 661mg Jackfruit
Zinc 0.13mg 0.19mg Sauerkraut
Copper 0.076mg 0.096mg Sauerkraut
Manganese 0.043mg 0.151mg Sauerkraut
Selenium 0.6µg Sauerkraut
Vitamin A 110IU 18IU Jackfruit
Vitamin A RAE 5µg 1µg Jackfruit
Vitamin E 0.34mg 0.14mg Jackfruit
Vitamin C 13.7mg 14.7mg Sauerkraut
Vitamin B1 0.105mg 0.021mg Jackfruit
Vitamin B2 0.055mg 0.022mg Jackfruit
Vitamin B3 0.92mg 0.143mg Jackfruit
Vitamin B5 0.235mg 0.093mg Jackfruit
Vitamin B6 0.329mg 0.13mg Jackfruit
Folate 24µg 24µg
Vitamin K 13µg Sauerkraut
Tryptophan 0.034mg 0.008mg Jackfruit
Threonine 0.086mg 0.025mg Jackfruit
Isoleucine 0.069mg 0.021mg Jackfruit
Leucine 0.103mg 0.029mg Jackfruit
Lysine 0.069mg 0.031mg Jackfruit
Methionine 0.034mg 0.009mg Jackfruit
Phenylalanine 0.052mg 0.023mg Jackfruit
Valine 0.086mg 0.03mg Jackfruit
Histidine 0.034mg 0.016mg Jackfruit
Saturated Fat 0.195g 0.034g Sauerkraut
Monounsaturated Fat 0.155g 0.013g Jackfruit
Polyunsaturated fat 0.094g 0.067g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Jackfruit
13%
Sauerkraut
Minerals Daily Need Coverage Score
12%
Jackfruit
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 17.3g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.161g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 659mg)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $0.5)
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.