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  6. Orange juice vs. Sauerkraut

Orange juice vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between orange juice and sauerkraut

  • Orange juice is higher in vitamin C and vitamin B1, yet sauerkraut is higher in iron, fiber, vitamin K, vitamin B6, manganese, and copper.
  • Orange juice covers your daily vitamin C needs 39% more than sauerkraut.
  • Orange juice contains 5 times more sugar than sauerkraut. While orange juice contains 8.4g of sugar, sauerkraut contains only 1.78g.
  • The glycemic index of sauerkraut is lower.

Food varieties used in this article are Orange juice, raw and Sauerkraut, canned, solids and liquids.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 PotassiumPotassium +17.6%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +172.7%
Contains more IronIron +635%
Contains more CopperCopper +118.2%
Contains more ZincZinc +280%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +978.6%
Contains more SeleniumSelenium +500%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 CVitamin C +240.1%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +328.6%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +104.3%
Contains more FolateFolate +25%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +12900%
Contains more CholineCholine +67.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +42.9%
Contains more CarbsCarbs +143%
Contains more ProteinProtein +30%
Contains more OtherOther +437.5%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 less Sat. FatSaturated fat -29.4%
Contains more Mono. FatMonounsaturated fat +176.9%
Contains more Poly. FatPolyunsaturated fat +67.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Sauerkraut DV% diff.
Vitamin C 50mg 14.7mg 39%
Sodium 1mg 661mg 29%
Iron 0.2mg 1.47mg 16%
Fiber 0.2g 2.9g 11%
Vitamin K 0.1µg 13µg 11%
Vitamin B6 0.04mg 0.13mg 7%
Copper 0.044mg 0.096mg 6%
Vitamin B1 0.09mg 0.021mg 6%
Manganese 0.014mg 0.151mg 6%
Calcium 11mg 30mg 2%
Vitamin B5 0.19mg 0.093mg 2%
Carbs 10.4g 4.28g 2%
Folate 30µg 24µg 2%
Vitamin B3 0.4mg 0.143mg 2%
Vitamin B2 0.03mg 0.022mg 1%
Choline 6.2mg 10.4mg 1%
Selenium 0.1µg 0.6µg 1%
Calories 45kcal 19kcal 1%
Vitamin E 0.04mg 0.14mg 1%
Vitamin A 10µg 1µg 1%
Zinc 0.05mg 0.19mg 1%
Potassium 200mg 170mg 1%
Protein 0.7g 0.91g 0%
Fats 0.2g 0.14g 0%
Net carbs 10.2g 1.38g N/A
Magnesium 11mg 13mg 0%
Sugar 8.4g 1.78g N/A
Phosphorus 17mg 20mg 0%
Saturated fat 0.024g 0.034g 0%
Monounsaturated fat 0.036g 0.013g 0%
Polyunsaturated fat 0.04g 0.067g 0%
Tryptophan 0.002mg 0.008mg 0%
Threonine 0.008mg 0.025mg 0%
Isoleucine 0.008mg 0.021mg 0%
Leucine 0.013mg 0.029mg 0%
Lysine 0.009mg 0.031mg 0%
Methionine 0.003mg 0.009mg 0%
Phenylalanine 0.009mg 0.023mg 0%
Valine 0.011mg 0.03mg 0%
Histidine 0.003mg 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
20%
Orange juice
12%
Sauerkraut
Minerals Daily Need Coverage Score
6%
Orange juice
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 6.62g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 660mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.01g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.