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  6. Jerusalem artichoke vs. Sauerkraut

Jerusalem artichoke vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on the 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 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 +30.8%
Contains more PotassiumPotassium +152.4%
Contains more IronIron +131.3%
Contains more CopperCopper +45.8%
Contains more PhosphorusPhosphorus +290%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +114.3%
Contains more ZincZinc +58.3%
Contains more ManganeseManganese +151.7%

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.
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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 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 +35.7%
Contains more Vitamin B1Vitamin B1 +852.4%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +809.1%
Contains more Vitamin B5Vitamin B5 +326.9%
Contains more CholineCholine +188.5%
Contains more Vitamin CVitamin C +267.5%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +84.6%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Sauerkraut DV% diff.
Sodium 4mg 661mg 29%
Iron 3.4mg 1.47mg 24%
Vitamin B1 0.2mg 0.021mg 15%
Vitamin C 4mg 14.7mg 12%
Vitamin K 0.1µg 13µg 11%
Phosphorus 78mg 20mg 8%
Potassium 429mg 170mg 8%
Vitamin B3 1.3mg 0.143mg 7%
Vitamin B5 0.397mg 0.093mg 6%
Fiber 1.6g 2.9g 5%
Copper 0.14mg 0.096mg 5%
Vitamin B6 0.077mg 0.13mg 4%
Manganese 0.06mg 0.151mg 4%
Carbs 17.44g 4.28g 4%
Choline 30mg 10.4mg 4%
Folate 13µg 24µg 3%
Vitamin B2 0.06mg 0.022mg 3%
Calories 73kcal 19kcal 3%
Calcium 14mg 30mg 2%
Protein 2g 0.91g 2%
Zinc 0.12mg 0.19mg 1%
Magnesium 17mg 13mg 1%
Fats 0.01g 0.14g 0%
Net carbs 15.84g 1.38g N/A
Sugar 9.6g 1.78g N/A
Vitamin E 0.19mg 0.14mg 0%
Vitamin A 1µg 1µg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0g 0.034g 0%
Monounsaturated fat 0.004g 0.013g 0%
Polyunsaturated fat 0.001g 0.067g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 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 +119.8%
Contains more CarbsCarbs +307.5%
Contains more OtherOther +18.1%
Contains more FatsFats +1300%
Contains more WaterWater +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 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 less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +6600%

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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. 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.