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  6. Lambsquarters vs. Sauerkraut

Lambsquarters vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Lambsquarters and Sauerkraut

  • Sauerkraut has less Vitamin C, Vitamin A RAE, Vitamin B2, Calcium, Manganese, Copper, Vitamin B1, Vitamin B6, and Potassium than Lambsquarters.
  • Lambsquarters covers your daily need of Vitamin C 73% more than Sauerkraut.
  • Lambsquarters have 580 times more Vitamin A RAE than Sauerkraut. While Lambsquarters have 580µg of Vitamin A RAE, Sauerkraut has only 1µg.
  • Lambsquarters have less Sodium.

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

Infographic

Lambsquarters 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.
Lambsquarters
Lambsquarters
9
:
1
Sauerkraut
Sauerkraut
Contains more Calcium +930%
Contains more Magnesium +161.5%
Contains more Phosphorus +260%
Contains more Potassium +165.9%
Contains less Sodium -93.5%
Contains more Zinc +131.6%
Contains more Copper +205.2%
Contains more Manganese +417.9%
Contains more Selenium +50%
Contains more Iron +22.5%
Lambsquarters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 93% 45% 25% 31% 40% 6% 12% 98% 102% 5%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +930%
Contains more Magnesium +161.5%
Contains more Phosphorus +260%
Contains more Potassium +165.9%
Contains less Sodium -93.5%
Contains more Zinc +131.6%
Contains more Copper +205.2%
Contains more Manganese +417.9%
Contains more Selenium +50%
Contains more Iron +22.5%

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.
Lambsquarters
Lambsquarters
7
:
3
Sauerkraut
Sauerkraut
Contains more Vitamin A +64344.4%
Contains more Vitamin C +444.2%
Contains more Vitamin B1 +661.9%
Contains more Vitamin B2 +1900%
Contains more Vitamin B3 +739.2%
Contains more Vitamin B6 +110.8%
Contains more Folate +25%
Equal in Vitamin B5 - 0.093
Lambsquarters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 696% 0% 0% 267% 40% 102% 23% 6% 64% 23% 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 +64344.4%
Contains more Vitamin C +444.2%
Contains more Vitamin B1 +661.9%
Contains more Vitamin B2 +1900%
Contains more Vitamin B3 +739.2%
Contains more Vitamin B6 +110.8%
Contains more Folate +25%
Equal in Vitamin B5 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lambsquarters
Lambsquarters
4
:
1
Sauerkraut
Sauerkraut
Contains more Protein +361.5%
Contains more Fats +471.4%
Contains more Carbs +70.6%
Contains more Other +58.1%
Equal in Water - 92.52
Lambsquarters
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 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 +361.5%
Contains more Fats +471.4%
Contains more Carbs +70.6%
Contains more Other +58.1%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lambsquarters
Lambsquarters
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +1053.8%
Contains more Polyunsaturated fat +423.9%
Contains less Saturated Fat -42.4%
Lambsquarters
11% 27% 63%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.351 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +1053.8%
Contains more Polyunsaturated fat +423.9%
Contains less Saturated Fat -42.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lambsquarters Sauerkraut Opinion
Net carbs 3.3g 1.38g Lambsquarters
Protein 4.2g 0.91g Lambsquarters
Fats 0.8g 0.14g Lambsquarters
Carbs 7.3g 4.28g Lambsquarters
Calories 43kcal 19kcal Lambsquarters
Fructose 0.04g Sauerkraut
Sugar 1.78g Lambsquarters
Fiber 4g 2.9g Lambsquarters
Calcium 309mg 30mg Lambsquarters
Iron 1.2mg 1.47mg Sauerkraut
Magnesium 34mg 13mg Lambsquarters
Phosphorus 72mg 20mg Lambsquarters
Potassium 452mg 170mg Lambsquarters
Sodium 43mg 661mg Lambsquarters
Zinc 0.44mg 0.19mg Lambsquarters
Copper 0.293mg 0.096mg Lambsquarters
Manganese 0.782mg 0.151mg Lambsquarters
Selenium 0.9µg 0.6µg Lambsquarters
Vitamin A 11600IU 18IU Lambsquarters
Vitamin A RAE 580µg 1µg Lambsquarters
Vitamin E 0.14mg Sauerkraut
Vitamin C 80mg 14.7mg Lambsquarters
Vitamin B1 0.16mg 0.021mg Lambsquarters
Vitamin B2 0.44mg 0.022mg Lambsquarters
Vitamin B3 1.2mg 0.143mg Lambsquarters
Vitamin B5 0.092mg 0.093mg Sauerkraut
Vitamin B6 0.274mg 0.13mg Lambsquarters
Folate 30µg 24µg Lambsquarters
Vitamin K 13µg Sauerkraut
Tryptophan 0.038mg 0.008mg Lambsquarters
Threonine 0.163mg 0.025mg Lambsquarters
Isoleucine 0.253mg 0.021mg Lambsquarters
Leucine 0.35mg 0.029mg Lambsquarters
Lysine 0.354mg 0.031mg Lambsquarters
Methionine 0.049mg 0.009mg Lambsquarters
Phenylalanine 0.166mg 0.023mg Lambsquarters
Valine 0.226mg 0.03mg Lambsquarters
Histidine 0.116mg 0.016mg Lambsquarters
Saturated Fat 0.059g 0.034g Sauerkraut
Monounsaturated Fat 0.15g 0.013g Lambsquarters
Polyunsaturated fat 0.351g 0.067g Lambsquarters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lambsquarters 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
101%
Lambsquarters
13%
Sauerkraut
Minerals Daily Need Coverage Score
45%
Lambsquarters
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.025g)
Which food is lower in Sugar?
Lambsquarters
Lambsquarters is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Lambsquarters
Lambsquarters contains less Sodium (difference - 618mg)
Which food is lower in glycemic index?
Lambsquarters
Lambsquarters is lower in glycemic index (difference - 32)
Which food is cheaper?
Lambsquarters
Lambsquarters is cheaper (difference - $1)
Which food is richer in minerals?
Lambsquarters
Lambsquarters is relatively richer in minerals
Which food is richer in vitamins?
Lambsquarters
Lambsquarters 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. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/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.