Mulberry vs. Sauerkraut — In-Depth Nutrition Comparison
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How are mulberries and sauerkraut different?
- Mulberries are higher in vitamin C and vitamin B2; however, sauerkraut is richer in vitamin B6.
- Daily need coverage for sodium for sauerkraut is 28% higher.
- Mulberries contain 6 times more vitamin E than sauerkraut. While mulberries contain 0.87mg of vitamin E, sauerkraut contains only 0.14mg.
- Sauerkraut has less sugar.
Mulberries, raw 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 MagnesiumMagnesium | +38.5% |
| Contains more CalciumCalcium | +30% |
| Contains more PotassiumPotassium | +14.1% |
| Contains more IronIron | +25.9% |
| Contains more PhosphorusPhosphorus | +90% |
| Contains less SodiumSodium | -98.5% |
| Contains more CopperCopper | +60% |
| Contains more ZincZinc | +58.3% |
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 CVitamin C | +147.6% |
| Contains more Vitamin EVitamin E | +521.4% |
| Contains more Vitamin B1Vitamin B1 | +38.1% |
| Contains more Vitamin B2Vitamin B2 | +359.1% |
| Contains more Vitamin B3Vitamin B3 | +333.6% |
| Contains more CholineCholine | +18.3% |
| Contains more Vitamin B6Vitamin B6 | +160% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 10mg | 661mg | 28% |
| Vitamin C | 36.4mg | 14.7mg | 24% |
| Manganese | 0.151mg | 7% | |
| Vitamin B6 | 0.05mg | 0.13mg | 6% |
| Vitamin B2 | 0.101mg | 0.022mg | 6% |
| Vitamin E | 0.87mg | 0.14mg | 5% |
| Fiber | 1.7g | 2.9g | 5% |
| Iron | 1.85mg | 1.47mg | 5% |
| Folate | 6µg | 24µg | 5% |
| Vitamin K | 7.8µg | 13µg | 4% |
| Copper | 0.06mg | 0.096mg | 4% |
| Vitamin B3 | 0.62mg | 0.143mg | 3% |
| Phosphorus | 38mg | 20mg | 3% |
| Vitamin B5 | 0.093mg | 2% | |
| Carbs | 9.8g | 4.28g | 2% |
| Polyunsaturated fat | 0.207g | 0.067g | 1% |
| Protein | 1.44g | 0.91g | 1% |
| Calories | 43kcal | 19kcal | 1% |
| Vitamin B1 | 0.029mg | 0.021mg | 1% |
| Zinc | 0.12mg | 0.19mg | 1% |
| Potassium | 194mg | 170mg | 1% |
| Calcium | 39mg | 30mg | 1% |
| Magnesium | 18mg | 13mg | 1% |
| Fats | 0.39g | 0.14g | 0% |
| Net carbs | 8.1g | 1.38g | N/A |
| Sugar | 8.1g | 1.78g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.027g | 0.034g | 0% |
| Choline | 12.3mg | 10.4mg | 0% |
| Monounsaturated fat | 0.041g | 0.013g | 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
Protein:
1.44 g
Fats:
0.39 g
Carbs:
9.8 g
Water:
87.68 g
Other:
0.69 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +58.2% |
| Contains more FatsFats | +178.6% |
| Contains more CarbsCarbs | +129% |
| Contains more OtherOther | +211.6% |
~equal in
Water
~92.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.041 g
Polyunsaturated fat:
Poly. Fat
0.207 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains less Sat. FatSaturated fat | -20.6% |
| Contains more Mono. FatMonounsaturated fat | +215.4% |
| Contains more Poly. FatPolyunsaturated fat | +209% |
