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Jerusalem artichoke vs Sauerkraut - In-Depth Nutrition Comparison

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A recap on differences between Jerusalem artichoke and Sauerkraut

  • Jerusalem artichoke is higher in Iron, Vitamin B1, Phosphorus, Potassium, Vitamin B3, and Vitamin B5, yet Sauerkraut is higher in Vitamin C, Vitamin K, and Fiber.
  • Sauerkraut covers your daily Sodium needs 29% more than Jerusalem artichoke.
  • Jerusalem artichoke contains 10 times more Vitamin B1 than Sauerkraut. While Jerusalem artichoke contains 0.2mg of Vitamin B1, Sauerkraut contains only 0.021mg.
  • The amount of Sodium in Jerusalem artichoke is lower.

Food varieties used in this article are Jerusalem-artichokes, raw and Sauerkraut, canned, solids and liquids.

Infographic

Jerusalem artichoke 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +131.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +290%
Contains more Potassium +152.4%
Contains less Sodium -99.4%
Contains more Copper +45.8%
Contains more Calcium +114.3%
Contains more Zinc +58.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Iron +131.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +290%
Contains more Potassium +152.4%
Contains less Sodium -99.4%
Contains more Copper +45.8%
Contains more Calcium +114.3%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +11.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +809.1%
Contains more Vitamin B5 +326.9%
Contains more Vitamin C +267.5%
Contains more Vitamin B6 +68.8%
Contains more Folate +84.6%
Contains more Vitamin K +12900%
Equal in Vitamin A - 18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 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 A +11.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +809.1%
Contains more Vitamin B5 +326.9%
Contains more Vitamin C +267.5%
Contains more Vitamin B6 +68.8%
Contains more Folate +84.6%
Contains more Vitamin K +12900%
Equal in Vitamin A - 18

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.
Jerusalem artichoke Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Sauerkraut Opinion
Net carbs 15.84g 1.38g Jerusalem artichoke
Protein 2g 0.91g Jerusalem artichoke
Fats 0.01g 0.14g Sauerkraut
Carbs 17.44g 4.28g Jerusalem artichoke
Calories 73kcal 19kcal Jerusalem artichoke
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 9.6g 1.78g Sauerkraut
Fiber 1.6g 2.9g Sauerkraut
Calcium 14mg 30mg Sauerkraut
Iron 3.4mg 1.47mg Jerusalem artichoke
Magnesium 17mg 13mg Jerusalem artichoke
Phosphorus 78mg 20mg Jerusalem artichoke
Potassium 429mg 170mg Jerusalem artichoke
Sodium 4mg 661mg Jerusalem artichoke
Zinc 0.12mg 0.19mg Sauerkraut
Copper 0.14mg 0.096mg Jerusalem artichoke
Vitamin A 20IU 18IU Jerusalem artichoke
Vitamin E 0.19mg 0.14mg Jerusalem artichoke
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 14.7mg Sauerkraut
Vitamin B1 0.2mg 0.021mg Jerusalem artichoke
Vitamin B2 0.06mg 0.022mg Jerusalem artichoke
Vitamin B3 1.3mg 0.143mg Jerusalem artichoke
Vitamin B5 0.397mg 0.093mg Jerusalem artichoke
Vitamin B6 0.077mg 0.13mg Sauerkraut
Folate 13µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 13µg Sauerkraut
Tryptophan mg 0.008mg Sauerkraut
Threonine mg 0.025mg Sauerkraut
Isoleucine mg 0.021mg Sauerkraut
Leucine mg 0.029mg Sauerkraut
Lysine mg 0.031mg Sauerkraut
Methionine mg 0.009mg Sauerkraut
Phenylalanine mg 0.023mg Sauerkraut
Valine mg 0.03mg Sauerkraut
Histidine mg 0.016mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0g 0.034g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.013g Sauerkraut
Polyunsaturated fat 0.001g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
13
Jerusalem artichoke
13
Sauerkraut
Mineral Summary Score
33
Jerusalem artichoke
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
12%
Jerusalem artichoke
5%
Sauerkraut
Carbohydrates
17%
Jerusalem artichoke
4%
Sauerkraut
Fats
0%
Jerusalem artichoke
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 7.82g)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 657mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.