Leek vs. Sauerkraut — In-Depth Nutrition Comparison
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A recap on differences between Leek and Sauerkraut
- Leek is higher than Sauerkraut in Vitamin K, Manganese, Folate, Vitamin A RAE, Vitamin B6, Iron, and Vitamin E .
- Leek covers your daily Vitamin K needs 28% more than Sauerkraut.
- Leek contains 83 times more Vitamin A RAE than Sauerkraut. While Leek contains 83µg of Vitamin A RAE, Sauerkraut contains only 1µg.
- The amount of Sodium in Leek is lower.
Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Sauerkraut, canned, solids and liquids.
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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.
| Contains more MagnesiumMagnesium | +115.4% |
| Contains more CalciumCalcium | +96.7% |
| Contains more IronIron | +42.9% |
| Contains more CopperCopper | +25% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +218.5% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more ZincZinc | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +9161.1% |
| Contains more Vitamin E Vitamin E | +557.1% |
| Contains more Vitamin B1Vitamin B1 | +185.7% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin B3Vitamin B3 | +179.7% |
| Contains more Vitamin B5Vitamin B5 | +50.5% |
| Contains more Vitamin B6Vitamin B6 | +79.2% |
| Contains more Vitamin KVitamin K | +261.5% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin CVitamin C | +22.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +64.8% |
| Contains more FatsFats | +114.3% |
| Contains more CarbsCarbs | +230.6% |
| Contains more WaterWater | +11.5% |
| Contains more OtherOther | +104.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.04 g
Monounsaturated Fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
Saturated Fat:
Sat. Fat
0.034 g
Monounsaturated Fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Poly. FatPolyunsaturated fat | +147.8% |
| Contains less Sat. FatSaturated Fat | -15% |
| Contains more Mono. FatMonounsaturated Fat | +225% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 61kcal | 19kcal |
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| Protein | 1.5g | 0.91g |
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| Fats | 0.3g | 0.14g |
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| Vitamin C | 12mg | 14.7mg |
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| Net carbs | 12.35g | 1.38g |
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| Carbs | 14.15g | 4.28g |
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| Magnesium | 28mg | 13mg |
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| Calcium | 59mg | 30mg |
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| Potassium | 180mg | 170mg |
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| Iron | 2.1mg | 1.47mg |
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| Sugar | 3.9g | 1.78g |
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| Fiber | 1.8g | 2.9g |
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| Copper | 0.12mg | 0.096mg |
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| Zinc | 0.12mg | 0.19mg |
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| Phosphorus | 35mg | 20mg |
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| Sodium | 20mg | 661mg |
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| Vitamin A | 1667IU | 18IU |
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| Vitamin A RAE | 83µg | 1µg |
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| Vitamin E | 0.92mg | 0.14mg |
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| Manganese | 0.481mg | 0.151mg |
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| Selenium | 1µg | 0.6µg |
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| Vitamin B1 | 0.06mg | 0.021mg |
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| Vitamin B2 | 0.03mg | 0.022mg |
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| Vitamin B3 | 0.4mg | 0.143mg |
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| Vitamin B5 | 0.14mg | 0.093mg |
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| Vitamin B6 | 0.233mg | 0.13mg |
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| Vitamin K | 47µg | 13µg |
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| Folate | 64µg | 24µg |
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| Choline | 9.5mg | 10.4mg |
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| Saturated Fat | 0.04g | 0.034g |
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| Monounsaturated Fat | 0.004g | 0.013g |
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| Polyunsaturated fat | 0.166g | 0.067g |
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| Tryptophan | 0.012mg | 0.008mg |
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| Threonine | 0.063mg | 0.025mg |
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| Isoleucine | 0.052mg | 0.021mg |
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| Leucine | 0.096mg | 0.029mg |
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| Lysine | 0.078mg | 0.031mg |
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| Methionine | 0.018mg | 0.009mg |
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| Phenylalanine | 0.055mg | 0.023mg |
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| Valine | 0.056mg | 0.03mg |
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| Histidine | 0.025mg | 0.016mg |
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| Fructose | 0.04g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
32%
12%
Minerals Daily Need Coverage Score
26%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.006g)
Which food contains less Sodium?
Leek contains less Sodium (difference - 641mg)
Which food is cheaper?
Leek is cheaper (difference - $0.6)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)