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  6. Mandarin orange vs. Sauerkraut

Mandarin orange vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between mandarin oranges and sauerkraut?

  • Mandarin oranges are higher in vitamin C and vitamin A; however, sauerkraut is richer in iron, vitamin K, and copper.
  • Sauerkraut's daily need coverage for sodium is 29% more.
  • Sauerkraut contains 38 times less vitamin A than mandarin oranges. Mandarin oranges contain 681IU of vitamin A, while sauerkraut contains 18IU.
  • Sauerkraut has less sugar.
  • Sauerkraut has a lower glycemic index (32) than mandarin oranges (47).

We used Tangerines, (mandarin oranges), raw and Sauerkraut, canned, solids, and liquids types in this article.

Infographic

Mandarin orange 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 CalciumCalcium +23.3%
Contains less SodiumSodium -99.7%
Contains more IronIron +880%
Contains more CopperCopper +128.6%
Contains more ZincZinc +171.4%
Contains more ManganeseManganese +287.2%
Contains more SeleniumSelenium +500%
~equal in Magnesium ~13mg
~equal in Potassium ~170mg
~equal in Phosphorus ~20mg

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.
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 CVitamin C +81.6%
Contains more Vitamin AVitamin A +3300%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +176.2%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +162.9%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Mandarin orange Sauerkraut DV% diff.
Sodium 2mg 661mg 29%
Iron 0.15mg 1.47mg 17%
Vitamin C 26.7mg 14.7mg 13%
Vitamin K 0µg 13µg 11%
Copper 0.042mg 0.096mg 6%
Manganese 0.039mg 0.151mg 5%
Fiber 1.8g 2.9g 4%
Vitamin B6 0.078mg 0.13mg 4%
Vitamin A 34µg 1µg 4%
Fructose 2.4g 0.04g 3%
Vitamin B1 0.058mg 0.021mg 3%
Carbs 13.34g 4.28g 3%
Calories 53kcal 19kcal 2%
Vitamin B5 0.216mg 0.093mg 2%
Folate 16µg 24µg 2%
Calcium 37mg 30mg 1%
Selenium 0.1µg 0.6µg 1%
Vitamin B2 0.036mg 0.022mg 1%
Vitamin B3 0.376mg 0.143mg 1%
Zinc 0.07mg 0.19mg 1%
Protein 0.81g 0.91g 0%
Fats 0.31g 0.14g 0%
Net carbs 11.54g 1.38g N/A
Magnesium 12mg 13mg 0%
Potassium 166mg 170mg 0%
Sugar 10.58g 1.78g N/A
Phosphorus 20mg 20mg 0%
Vitamin E 0.2mg 0.14mg 0%
Choline 10.2mg 10.4mg 0%
Saturated fat 0.039g 0.034g 0%
Monounsaturated fat 0.06g 0.013g 0%
Polyunsaturated fat 0.065g 0.067g 0%
Tryptophan 0.002mg 0.008mg 0%
Threonine 0.016mg 0.025mg 0%
Isoleucine 0.017mg 0.021mg 0%
Leucine 0.028mg 0.029mg 0%
Lysine 0.032mg 0.031mg 0%
Methionine 0.002mg 0.009mg 0%
Phenylalanine 0.018mg 0.023mg 0%
Valine 0.021mg 0.03mg 0%
Histidine 0.011mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 FatsFats +121.4%
Contains more CarbsCarbs +211.7%
Contains more ProteinProtein +12.3%
Contains more OtherOther +481.1%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 Mono. FatMonounsaturated fat +361.5%
Contains less Sat. FatSaturated fat -12.8%
~equal in Polyunsaturated fat ~0.067g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1421.4%
Contains more FructoseFructose +5900%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.