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  6. Orange vs. Sauerkraut

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.

Infographic

Orange 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.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 +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%
~equal in Potassium ~170mg

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.
Orange
Orange
8
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Sauerkraut 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -55.9%
Contains more Mono. FatMonounsaturated fat +76.9%
Contains more Poly. FatPolyunsaturated fat +168%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.