Orange vs. Sauerkraut — In-Depth Nutrition Comparison
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How are oranges and sauerkraut different?
- Oranges are higher in vitamin C and vitamin B1; however, sauerkraut is richer in iron, vitamin K, copper, manganese, and vitamin B6.
- Daily need coverage for vitamin C for oranges is 43% higher.
- Oranges contain 5 times more sugar than sauerkraut. While oranges contain 9.35g of sugar, sauerkraut contains only 1.78g.
- Sauerkraut has a lower glycemic index (32) than oranges (45).
Oranges, raw, all commercial varieties and Sauerkraut, canned, solids and liquids are the varieties used in this article.
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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 CalciumCalcium | +33.3% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +30% |
| Contains more IronIron | +1370% |
| Contains more CopperCopper | +113.3% |
| Contains more ZincZinc | +171.4% |
| Contains more PhosphorusPhosphorus | +42.9% |
| Contains more ManganeseManganese | +504% |
| Contains more SeleniumSelenium | +20% |
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 | +261.9% |
| Contains more Vitamin AVitamin A | +1000% |
| Contains more Vitamin EVitamin E | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +314.3% |
| Contains more Vitamin B2Vitamin B2 | +81.8% |
| Contains more Vitamin B3Vitamin B3 | +97.2% |
| Contains more Vitamin B5Vitamin B5 | +168.8% |
| Contains more FolateFolate | +25% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +23.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.94 g
Fats:
0.12 g
Carbs:
11.75 g
Water:
86.75 g
Other:
0.44 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more CarbsCarbs | +174.5% |
| Contains more FatsFats | +16.7% |
| Contains more OtherOther | +388.6% |
~equal in
Protein
~0.91g
~equal in
Water
~92.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.015 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
0.025 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 | -55.9% |
| Contains more Mono. FatMonounsaturated fat | +76.9% |
| Contains more Poly. FatPolyunsaturated fat | +168% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 53.2mg | 14.7mg | 43% |
| Sodium | 0mg | 661mg | 29% |
| Iron | 0.1mg | 1.47mg | 17% |
| Vitamin K | 0µg | 13µg | 11% |
| Vitamin B1 | 0.087mg | 0.021mg | 6% |
| Copper | 0.045mg | 0.096mg | 6% |
| Vitamin B6 | 0.06mg | 0.13mg | 5% |
| Manganese | 0.025mg | 0.151mg | 5% |
| Vitamin B5 | 0.25mg | 0.093mg | 3% |
| Folate | 30µg | 24µg | 2% |
| Carbs | 11.75g | 4.28g | 2% |
| Fiber | 2.4g | 2.9g | 2% |
| Vitamin B3 | 0.282mg | 0.143mg | 1% |
| Vitamin B2 | 0.04mg | 0.022mg | 1% |
| Vitamin A | 11µg | 1µg | 1% |
| Calories | 47kcal | 19kcal | 1% |
| Phosphorus | 14mg | 20mg | 1% |
| Zinc | 0.07mg | 0.19mg | 1% |
| Calcium | 40mg | 30mg | 1% |
| Magnesium | 10mg | 13mg | 1% |
| Protein | 0.94g | 0.91g | 0% |
| Fats | 0.12g | 0.14g | 0% |
| Net carbs | 9.35g | 1.38g | N/A |
| Potassium | 181mg | 170mg | 0% |
| Sugar | 9.35g | 1.78g | N/A |
| Vitamin E | 0.18mg | 0.14mg | 0% |
| Selenium | 0.5µg | 0.6µg | 0% |
| Saturated fat | 0.015g | 0.034g | 0% |
| Choline | 8.4mg | 10.4mg | 0% |
| Monounsaturated fat | 0.023g | 0.013g | 0% |
| Polyunsaturated fat | 0.025g | 0.067g | 0% |
| Tryptophan | 0.009mg | 0.008mg | 0% |
| Threonine | 0.015mg | 0.025mg | 0% |
| Isoleucine | 0.025mg | 0.021mg | 0% |
| Leucine | 0.023mg | 0.029mg | 0% |
| Lysine | 0.047mg | 0.031mg | 0% |
| Methionine | 0.02mg | 0.009mg | 0% |
| Phenylalanine | 0.031mg | 0.023mg | 0% |
| Valine | 0.04mg | 0.03mg | 0% |
| Histidine | 0.018mg | 0.016mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
12%
Minerals Daily Need Coverage Score
7%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 7.57g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Orange contains less Sodium (difference - 661mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.019g)
Which food is cheaper?
Orange is cheaper (difference - $0.6)
Which food is richer in vitamins?
Orange is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)