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  6. Maple sugar vs. Sauerkraut

Maple sugar vs. Sauerkraut — In-Depth Nutrition Comparison

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How are maple sugar and sauerkraut different?

  • Maple sugar is higher in manganese, zinc, and calcium; however, sauerkraut is richer in vitamin C, fiber, vitamin K, vitamin B6, and folate.
  • Daily need coverage for manganese for maple sugar is 186% higher.
  • Maple sugar contains 32 times more zinc than sauerkraut. While maple sugar contains 6.06mg of zinc, sauerkraut contains only 0.19mg.
  • Maple sugar has less sodium.
  • Sauerkraut has a lower glycemic index (32) than maple sugar (63).

Sugars, maple and Sauerkraut, canned, solids, and liquids are the varieties used in this article.

Infographic

Maple sugar 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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 +46.2%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +61.2%
Contains more ZincZinc +3089.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +2828.5%
Contains more SeleniumSelenium +33.3%
Contains more PhosphorusPhosphorus +566.7%
~equal in Iron ~1.47mg
~equal in Copper ~0.096mg

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +257.5%
Contains more Vitamin B5Vitamin B5 +93.8%
Contains more Vitamin B6Vitamin B6 +4233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +395.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Sauerkraut DV% diff.
Manganese 4.422mg 0.151mg 186%
Zinc 6.06mg 0.19mg 53%
Carbs 90.9g 4.28g 29%
Sodium 11mg 661mg 28%
Calories 354kcal 19kcal 17%
Vitamin C 0mg 14.7mg 16%
Fiber 0g 2.9g 12%
Vitamin K 0µg 13µg 11%
Vitamin B6 0.003mg 0.13mg 10%
Folate 0µg 24µg 6%
Calcium 90mg 30mg 6%
Potassium 274mg 170mg 3%
Protein 0.1g 0.91g 2%
Phosphorus 3mg 20mg 2%
Choline 2.1mg 10.4mg 2%
Iron 1.61mg 1.47mg 2%
Vitamin B5 0.048mg 0.093mg 1%
Vitamin B3 0.04mg 0.143mg 1%
Vitamin B2 0.013mg 0.022mg 1%
Vitamin B1 0.009mg 0.021mg 1%
Vitamin E 0mg 0.14mg 1%
Magnesium 19mg 13mg 1%
Fats 0.2g 0.14g 0%
Net carbs 90.9g 1.38g N/A
Sugar 84.87g 1.78g N/A
Copper 0.099mg 0.096mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.8µg 0.6µg 0%
Saturated fat 0.036g 0.034g 0%
Monounsaturated fat 0.064g 0.013g 0%
Polyunsaturated fat 0.1g 0.067g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 +42.9%
Contains more CarbsCarbs +2023.8%
Contains more ProteinProtein +810%
Contains more WaterWater +1056.5%
Contains more OtherOther +168.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 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 +392.3%
Contains more Poly. FatPolyunsaturated fat +49.3%
~equal in Saturated fat ~0.034g

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.