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Olive vs Sauerkraut - In-Depth Nutrition Comparison

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Important differences between Olive and Sauerkraut

  • Olive has more Iron, Copper, Vitamin E , and Calcium, however Sauerkraut has more Vitamin C, Vitamin K, Vitamin B6, Folate, and Manganese.
  • Olive's daily need coverage for Iron is 23% more.
  • Olive has 42 times more Saturated Fat than Sauerkraut. Olive has 1.415g of Saturated Fat, while Sauerkraut has 0.034g.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Sauerkraut, canned, solids and liquids.

Infographic

Olive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +193.3%
Contains more Iron +124.5%
Contains more Zinc +15.8%
Contains more Copper +161.5%
Contains more Magnesium +225%
Contains more Phosphorus +566.7%
Contains more Potassium +2025%
Contains less Sodium -10.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +193.3%
Contains more Iron +124.5%
Contains more Zinc +15.8%
Contains more Copper +161.5%
Contains more Magnesium +225%
Contains more Phosphorus +566.7%
Contains more Potassium +2025%
Contains less Sodium -10.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
Contains more Vitamin A +2138.9%
Contains more Vitamin E +1078.6%
Contains more Vitamin C +1533.3%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +286.5%
Contains more Vitamin B5 +520%
Contains more Vitamin B6 +1344.4%
Contains more Folate +∞%
Contains more Vitamin K +828.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +2138.9%
Contains more Vitamin E +1078.6%
Contains more Vitamin C +1533.3%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +286.5%
Contains more Vitamin B5 +520%
Contains more Vitamin B6 +1344.4%
Contains more Folate +∞%
Contains more Vitamin K +828.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Sauerkraut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Sauerkraut Opinion
Net carbs 3.06g 1.38g Olive
Protein 0.84g 0.91g Sauerkraut
Fats 10.68g 0.14g Olive
Carbs 6.26g 4.28g Olive
Calories 115kcal 19kcal Olive
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 0g 1.78g Olive
Fiber 3.2g 2.9g Olive
Calcium 88mg 30mg Olive
Iron 3.3mg 1.47mg Olive
Magnesium 4mg 13mg Sauerkraut
Phosphorus 3mg 20mg Sauerkraut
Potassium 8mg 170mg Sauerkraut
Sodium 735mg 661mg Sauerkraut
Zinc 0.22mg 0.19mg Olive
Copper 0.251mg 0.096mg Olive
Vitamin A 403IU 18IU Olive
Vitamin E 1.65mg 0.14mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 14.7mg Sauerkraut
Vitamin B1 0.003mg 0.021mg Sauerkraut
Vitamin B2 0mg 0.022mg Sauerkraut
Vitamin B3 0.037mg 0.143mg Sauerkraut
Vitamin B5 0.015mg 0.093mg Sauerkraut
Vitamin B6 0.009mg 0.13mg Sauerkraut
Folate 0µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 13µg Sauerkraut
Tryptophan mg 0.008mg Sauerkraut
Threonine 0.026mg 0.025mg Olive
Isoleucine 0.031mg 0.021mg Olive
Leucine 0.05mg 0.029mg Olive
Lysine 0.032mg 0.031mg Olive
Methionine 0.012mg 0.009mg Olive
Phenylalanine 0.029mg 0.023mg Olive
Valine 0.038mg 0.03mg Olive
Histidine 0.023mg 0.016mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.034g Sauerkraut
Monounsaturated Fat 7.888g 0.013g Olive
Polyunsaturated fat 0.911g 0.067g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
13
Sauerkraut
Mineral Summary Score
43
Olive
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Olive
5%
Sauerkraut
Carbohydrates
6%
Olive
4%
Sauerkraut
Fats
49%
Olive
1%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 74mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.381g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2.5)
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.78g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.