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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

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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 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%
~equal in Manganese ~0.151mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.021mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +2130.8%
Contains more Poly. FatPolyunsaturated fat +586.6%
Contains less Sat. FatSaturated fat -85.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone Sauerkraut 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Minestrone Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Minestrone
12%
Sauerkraut
Minerals Daily Need Coverage Score
12%
Minestrone
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.196g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 407mg)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $1)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.