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  6. Juice vs. Sauerkraut

Juice vs. Sauerkraut — In-Depth Nutrition Comparison

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How are juice and sauerkraut different?

  • Juice is higher in vitamin B2, vitamin B3, vitamin B1, and vitamin B6; however, sauerkraut is richer in iron, vitamin K, fiber, copper, and manganese.
  • Daily need coverage for vitamin B2 for juice is 31% higher.
  • Juice contains 35 times more vitamin B3 than sauerkraut. While juice contains 5mg of vitamin B3, sauerkraut contains only 0.143mg.
  • Juice has less sodium.
  • Sauerkraut has a lower glycemic index (32) than juice (50).

Beverages, Orange juice drink and Sauerkraut, canned, solids, and liquids are the varieties used in this article.

Infographic

Juice 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.
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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 less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +304.8%
Contains more IronIron +1236.4%
Contains more CopperCopper +433.3%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +2057.1%
Contains more SeleniumSelenium +∞%

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.
Juice
Juice
5
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
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 AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +1709.5%
Contains more Vitamin B2Vitamin B2 +1854.5%
Contains more Vitamin B3Vitamin B3 +3396.5%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B5Vitamin B5 +55%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
~equal in Vitamin C ~14.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Juice Sauerkraut DV% diff.
Vitamin B2 0.43mg 0.022mg 31%
Vitamin B3 5mg 0.143mg 30%
Vitamin B1 0.38mg 0.021mg 30%
Sodium 2mg 661mg 29%
Vitamin B6 0.5mg 0.13mg 28%
Iron 0.11mg 1.47mg 17%
Vitamin K 0µg 13µg 11%
Fiber 0.2g 2.9g 11%
Copper 0.018mg 0.096mg 9%
Manganese 0.007mg 0.151mg 6%
Folate 4µg 24µg 5%
Potassium 42mg 170mg 4%
Carbs 13.41g 4.28g 3%
Calcium 2mg 30mg 3%
Choline 10.4mg 2%
Calories 54kcal 19kcal 2%
Phosphorus 4mg 20mg 2%
Zinc 0.02mg 0.19mg 2%
Magnesium 3mg 13mg 2%
Vitamin E 0.02mg 0.14mg 1%
Selenium 0µg 0.6µg 1%
Protein 0.2g 0.91g 1%
Vitamin B5 0.06mg 0.093mg 1%
Fats 0g 0.14g 0%
Vitamin C 15mg 14.7mg 0%
Net carbs 13.21g 1.38g N/A
Sugar 9.36g 1.78g N/A
Vitamin A 2µg 1µg 0%
Saturated fat 0g 0.034g 0%
Monounsaturated fat 0.01g 0.013g 0%
Polyunsaturated fat 0.01g 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
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 CarbsCarbs +213.3%
Contains more ProteinProtein +355%
Contains more FatsFats +∞%
Contains more OtherOther +1031.6%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 +30%
Contains more Poly. FatPolyunsaturated fat +570%

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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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.