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  6. Lotus root vs. Sauerkraut

Lotus root vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Lotus root and Sauerkraut

  • Sauerkraut has less Vitamin C, Copper, Vitamin B2, Vitamin B1, Phosphorus, Potassium, Vitamin B6, Fiber, and Vitamin B5 than Lotus root.
  • Lotus root covers your daily need of Vitamin C 33% more than Sauerkraut.
  • Lotus root has 10 times more Vitamin B2 than Sauerkraut. While Lotus root has 0.22mg of Vitamin B2, Sauerkraut has only 0.022mg.
  • Lotus root has less Sodium.

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

Infographic

Lotus root 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.
Lotus root
Lotus root
9
:
1
Sauerkraut
Sauerkraut
Contains more Calcium +50%
Contains more Magnesium +76.9%
Contains more Phosphorus +400%
Contains more Potassium +227.1%
Contains less Sodium -93.9%
Contains more Zinc +105.3%
Contains more Copper +167.7%
Contains more Manganese +72.8%
Contains more Selenium +16.7%
Contains more Iron +26.7%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +50%
Contains more Magnesium +76.9%
Contains more Phosphorus +400%
Contains more Potassium +227.1%
Contains less Sodium -93.9%
Contains more Zinc +105.3%
Contains more Copper +167.7%
Contains more Manganese +72.8%
Contains more Selenium +16.7%
Contains more Iron +26.7%

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.
Lotus root
Lotus root
6
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin C +199.3%
Contains more Vitamin B1 +661.9%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +305.4%
Contains more Vitamin B6 +98.5%
Contains more Vitamin A +∞%
Contains more Folate +84.6%
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 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 C +199.3%
Contains more Vitamin B1 +661.9%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +305.4%
Contains more Vitamin B6 +98.5%
Contains more Vitamin A +∞%
Contains more Folate +84.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +185.7%
Contains more Carbs +302.6%
Contains more Fats +40%
Contains more Water +17%
Contains more Other +121.6%
Lotus root
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 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 +185.7%
Contains more Carbs +302.6%
Contains more Fats +40%
Contains more Water +17%
Contains more Other +121.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
2
:
1
Sauerkraut
Sauerkraut
Contains less Saturated Fat -11.8%
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated fat +235%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -11.8%
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated fat +235%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lotus root Sauerkraut Opinion
Net carbs 12.33g 1.38g Lotus root
Protein 2.6g 0.91g Lotus root
Fats 0.1g 0.14g Sauerkraut
Carbs 17.23g 4.28g Lotus root
Calories 74kcal 19kcal Lotus root
Fructose 0.04g Sauerkraut
Sugar 1.78g Lotus root
Fiber 4.9g 2.9g Lotus root
Calcium 45mg 30mg Lotus root
Iron 1.16mg 1.47mg Sauerkraut
Magnesium 23mg 13mg Lotus root
Phosphorus 100mg 20mg Lotus root
Potassium 556mg 170mg Lotus root
Sodium 40mg 661mg Lotus root
Zinc 0.39mg 0.19mg Lotus root
Copper 0.257mg 0.096mg Lotus root
Manganese 0.261mg 0.151mg Lotus root
Selenium 0.7µg 0.6µg Lotus root
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.14mg Sauerkraut
Vitamin C 44mg 14.7mg Lotus root
Vitamin B1 0.16mg 0.021mg Lotus root
Vitamin B2 0.22mg 0.022mg Lotus root
Vitamin B3 0.4mg 0.143mg Lotus root
Vitamin B5 0.377mg 0.093mg Lotus root
Vitamin B6 0.258mg 0.13mg Lotus root
Folate 13µg 24µg Sauerkraut
Vitamin K 13µg Sauerkraut
Tryptophan 0.02mg 0.008mg Lotus root
Threonine 0.051mg 0.025mg Lotus root
Isoleucine 0.054mg 0.021mg Lotus root
Leucine 0.069mg 0.029mg Lotus root
Lysine 0.094mg 0.031mg Lotus root
Methionine 0.022mg 0.009mg Lotus root
Phenylalanine 0.047mg 0.023mg Lotus root
Valine 0.055mg 0.03mg Lotus root
Histidine 0.038mg 0.016mg Lotus root
Saturated Fat 0.03g 0.034g Lotus root
Monounsaturated Fat 0.02g 0.013g Lotus root
Polyunsaturated fat 0.02g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root 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
28%
Lotus root
13%
Sauerkraut
Minerals Daily Need Coverage Score
30%
Lotus root
24%
Sauerkraut

Comparison summary

Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 621mg)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $1)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.