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  6. Olive vs. Sauerkraut

Olive vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between olive and sauerkraut

  • Olive has more iron, copper, vitamin E, vitamin A, and calcium; however, sauerkraut has more vitamin C, vitamin K, vitamin B6, and folate.
  • 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
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.
Olive
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 CalciumCalcium +193.3%
Contains more IronIron +124.5%
Contains more CopperCopper +161.5%
Contains more ZincZinc +15.8%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +225%
Contains more PotassiumPotassium +2025%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -10.1%
Contains more ManganeseManganese +655%

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.
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 +1900%
Contains more Vitamin EVitamin E +1078.6%
Contains more Vitamin CVitamin C +1533.3%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +286.5%
Contains more Vitamin B5Vitamin B5 +520%
Contains more Vitamin B6Vitamin B6 +1344.4%
Contains more Vitamin KVitamin K +828.6%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Olive Sauerkraut DV% diff.
Iron 3.3mg 1.47mg 23%
Monounsaturated fat 7.888g 0.013g 20%
Copper 0.251mg 0.096mg 17%
Fats 10.68g 0.14g 16%
Vitamin C 0.9mg 14.7mg 15%
Vitamin K 1.4µg 13µg 10%
Vitamin E 1.65mg 0.14mg 10%
Vitamin B6 0.009mg 0.13mg 9%
Calcium 88mg 30mg 6%
Manganese 0.02mg 0.151mg 6%
Folate 0µg 24µg 6%
Saturated fat 1.415g 0.034g 6%
Polyunsaturated fat 0.911g 0.067g 6%
Potassium 8mg 170mg 5%
Calories 115kcal 19kcal 5%
Sodium 735mg 661mg 3%
Vitamin B5 0.015mg 0.093mg 2%
Vitamin B2 0mg 0.022mg 2%
Vitamin B1 0.003mg 0.021mg 2%
Magnesium 4mg 13mg 2%
Vitamin A 20µg 1µg 2%
Phosphorus 3mg 20mg 2%
Selenium 0.9µg 0.6µg 1%
Vitamin B3 0.037mg 0.143mg 1%
Fiber 3.2g 2.9g 1%
Carbs 6.26g 4.28g 1%
Protein 0.84g 0.91g 0%
Net carbs 3.06g 1.38g N/A
Sugar 0g 1.78g N/A
Zinc 0.22mg 0.19mg 0%
Choline 10.3mg 10.4mg 0%
Tryptophan 0.008mg 0%
Threonine 0.026mg 0.025mg 0%
Isoleucine 0.031mg 0.021mg 0%
Leucine 0.05mg 0.029mg 0%
Lysine 0.032mg 0.031mg 0%
Methionine 0.012mg 0.009mg 0%
Phenylalanine 0.029mg 0.023mg 0%
Valine 0.038mg 0.03mg 0%
Histidine 0.023mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +7528.6%
Contains more CarbsCarbs +46.3%
Contains more WaterWater +15.7%
~equal in Protein ~0.91g
~equal in Other ~2.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 +60576.9%
Contains more Poly. FatPolyunsaturated fat +1259.7%
Contains less Sat. FatSaturated fat -97.6%

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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. 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.