Minestrone vs. Sauerkraut — In-Depth Nutrition Comparison
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How are minestrone and sauerkraut different?
- Minestrone is higher in vitamin A; however, sauerkraut is richer in vitamin C, iron, fiber, vitamin B6, and copper.
- Daily need coverage for vitamin A for minestrone is 19% higher.
- Minestrone has less sodium.
- Sauerkraut has a lower glycemic index (32) than minestrone (47).
Soup, minestrone, canned, prepared with equal volume water and Sauerkraut, canned, solids, and liquids are the varieties used in this article.
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.
| Contains more ZincZinc | +63.2% |
| Contains more PhosphorusPhosphorus | +15% |
| Contains less SodiumSodium | -61.6% |
| Contains more MagnesiumMagnesium | +333.3% |
| Contains more CalciumCalcium | +114.3% |
| Contains more PotassiumPotassium | +30.8% |
| Contains more IronIron | +286.8% |
| Contains more CopperCopper | +88.2% |
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 | +4800% |
| Contains more Vitamin B3Vitamin B3 | +173.4% |
| Contains more Vitamin B5Vitamin B5 | +50.5% |
| Contains more Vitamin CVitamin C | +2840% |
| Contains more Vitamin B2Vitamin B2 | +22.2% |
| Contains more Vitamin B6Vitamin B6 | +217.1% |
| Contains more FolateFolate | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 254mg | 661mg | 18% |
| Vitamin C | 0.5mg | 14.7mg | 16% |
| Iron | 0.38mg | 1.47mg | 14% |
| Vitamin K | 13µg | 11% | |
| Fiber | 0.4g | 2.9g | 10% |
| Vitamin B6 | 0.041mg | 0.13mg | 7% |
| Vitamin A | 49µg | 1µg | 5% |
| Copper | 0.051mg | 0.096mg | 5% |
| Polyunsaturated fat | 0.46g | 0.067g | 3% |
| Protein | 1.77g | 0.91g | 2% |
| Choline | 10.4mg | 2% | |
| Folate | 15µg | 24µg | 2% |
| Magnesium | 3mg | 13mg | 2% |
| Calcium | 14mg | 30mg | 2% |
| Vitamin B3 | 0.391mg | 0.143mg | 2% |
| Calories | 34kcal | 19kcal | 1% |
| Selenium | 0.6µg | 1% | |
| Vitamin B5 | 0.14mg | 0.093mg | 1% |
| Saturated fat | 0.23g | 0.034g | 1% |
| Vitamin E | 0.14mg | 1% | |
| Monounsaturated fat | 0.29g | 0.013g | 1% |
| Zinc | 0.31mg | 0.19mg | 1% |
| Potassium | 130mg | 170mg | 1% |
| Fats | 1.04g | 0.14g | 1% |
| Carbs | 4.66g | 4.28g | 0% |
| Net carbs | 4.26g | 1.38g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.78g | N/A | |
| Phosphorus | 23mg | 20mg | 0% |
| Manganese | 0.152mg | 0.151mg | 0% |
| Vitamin B1 | 0.022mg | 0.021mg | 0% |
| Vitamin B2 | 0.018mg | 0.022mg | 0% |
| Tryptophan | 0.013mg | 0.008mg | 0% |
| Threonine | 0.043mg | 0.025mg | 0% |
| Isoleucine | 0.054mg | 0.021mg | 0% |
| Leucine | 0.098mg | 0.029mg | 0% |
| Lysine | 0.076mg | 0.031mg | 0% |
| Methionine | 0.018mg | 0.009mg | 0% |
| Phenylalanine | 0.064mg | 0.023mg | 0% |
| Valine | 0.074mg | 0.03mg | 0% |
| Histidine | 0.03mg | 0.016mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.77 g
Fats:
1.04 g
Carbs:
4.66 g
Water:
91.33 g
Other:
1.2 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +94.5% |
| Contains more FatsFats | +642.9% |
| Contains more OtherOther | +79.2% |
~equal in
Carbs
~4.28g
~equal in
Water
~92.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.23 g
Monounsaturated fat:
Mono. Fat
0.29 g
Polyunsaturated fat:
Poly. Fat
0.46 g
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 | +2130.8% |
| Contains more Poly. FatPolyunsaturated fat | +586.6% |
| Contains less Sat. FatSaturated fat | -85.2% |
