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  6. Leek vs. Sauerkraut

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 A, vitamin K, manganese, folate, vitamin B6, iron, and vitamin E.
  • Leek covers your daily vitamin A needs 33% more than sauerkraut.
  • Leek contains 7 times more vitamin E than sauerkraut. While leek contains 0.92mg of vitamin E, sauerkraut contains only 0.14mg.
  • 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.

Infographic

Leek 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.
Leek
Leek
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
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 +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%
~equal in Potassium ~170mg

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.
Leek
Leek
9
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
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 +8200%
Contains more Vitamin EVitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Leek Sauerkraut DV% diff.
Vitamin K 47µg 13µg 28%
Sodium 20mg 661mg 28%
Manganese 0.481mg 0.151mg 14%
Folate 64µg 24µg 10%
Vitamin A 83µg 1µg 9%
Vitamin B6 0.233mg 0.13mg 8%
Iron 2.1mg 1.47mg 8%
Vitamin E 0.92mg 0.14mg 5%
Magnesium 28mg 13mg 4%
Fiber 1.8g 2.9g 4%
Vitamin B1 0.06mg 0.021mg 3%
Vitamin C 12mg 14.7mg 3%
Carbs 14.15g 4.28g 3%
Calcium 59mg 30mg 3%
Copper 0.12mg 0.096mg 3%
Vitamin B3 0.4mg 0.143mg 2%
Calories 61kcal 19kcal 2%
Phosphorus 35mg 20mg 2%
Polyunsaturated fat 0.166g 0.067g 1%
Selenium 1µg 0.6µg 1%
Protein 1.5g 0.91g 1%
Vitamin B2 0.03mg 0.022mg 1%
Vitamin B5 0.14mg 0.093mg 1%
Zinc 0.12mg 0.19mg 1%
Fats 0.3g 0.14g 0%
Net carbs 12.35g 1.38g N/A
Potassium 180mg 170mg 0%
Sugar 3.9g 1.78g N/A
Choline 9.5mg 10.4mg 0%
Saturated fat 0.04g 0.034g 0%
Monounsaturated fat 0.004g 0.013g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.063mg 0.025mg 0%
Isoleucine 0.052mg 0.021mg 0%
Leucine 0.096mg 0.029mg 0%
Lysine 0.078mg 0.031mg 0%
Methionine 0.018mg 0.009mg 0%
Phenylalanine 0.055mg 0.023mg 0%
Valine 0.056mg 0.03mg 0%
Histidine 0.025mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 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 +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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 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 more Poly. FatPolyunsaturated fat +147.8%
Contains less Sat. FatSaturated fat -15%
Contains more Mono. FatMonounsaturated fat +225%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.