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Parsnip vs Sauerkraut - In-Depth Nutrition Comparison

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What are the differences between Parsnip and Sauerkraut?

  • Parsnip is higher in Manganese, Folate, Vitamin B5, Vitamin E , Fiber, Vitamin K, Phosphorus, and Potassium, however Sauerkraut is richer in Iron.
  • Sauerkraut's daily need coverage for Sodium is 28% more.
  • Sauerkraut contains 11 times less Vitamin E than Parsnip. Parsnip contains 1.49mg of Vitamin E , while Sauerkraut contains 0.14mg.
  • Parsnip has less Sodium.

We used Parsnips, raw and Sauerkraut, canned, solids and liquids types in this article.

Infographic

Parsnip 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 +20%
Contains more Magnesium +123.1%
Contains more Phosphorus +255%
Contains more Potassium +120.6%
Contains less Sodium -98.5%
Contains more Zinc +210.5%
Contains more Copper +25%
Contains more Iron +149.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +20%
Contains more Magnesium +123.1%
Contains more Phosphorus +255%
Contains more Potassium +120.6%
Contains less Sodium -98.5%
Contains more Zinc +210.5%
Contains more Copper +25%
Contains more Iron +149.2%

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
:
Contains more Vitamin E +964.3%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +545.2%
Contains more Folate +179.2%
Contains more Vitamin K +73.1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +44.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
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 E +964.3%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +545.2%
Contains more Folate +179.2%
Contains more Vitamin K +73.1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +44.4%

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.
Parsnip Sauerkraut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Parsnip Sauerkraut Opinion
Net carbs 13.09g 1.38g Parsnip
Protein 1.2g 0.91g Parsnip
Fats 0.3g 0.14g Parsnip
Carbs 17.99g 4.28g Parsnip
Calories 75kcal 19kcal Parsnip
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 4.8g 1.78g Sauerkraut
Fiber 4.9g 2.9g Parsnip
Calcium 36mg 30mg Parsnip
Iron 0.59mg 1.47mg Sauerkraut
Magnesium 29mg 13mg Parsnip
Phosphorus 71mg 20mg Parsnip
Potassium 375mg 170mg Parsnip
Sodium 10mg 661mg Parsnip
Zinc 0.59mg 0.19mg Parsnip
Copper 0.12mg 0.096mg Parsnip
Vitamin A 0IU 18IU Sauerkraut
Vitamin E 1.49mg 0.14mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 14.7mg Parsnip
Vitamin B1 0.09mg 0.021mg Parsnip
Vitamin B2 0.05mg 0.022mg Parsnip
Vitamin B3 0.7mg 0.143mg Parsnip
Vitamin B5 0.6mg 0.093mg Parsnip
Vitamin B6 0.09mg 0.13mg Sauerkraut
Folate 67µg 24µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 22.5µg 13µg Parsnip
Tryptophan mg 0.008mg Sauerkraut
Threonine mg 0.025mg Sauerkraut
Isoleucine mg 0.021mg Sauerkraut
Leucine mg 0.029mg Sauerkraut
Lysine mg 0.031mg Sauerkraut
Methionine mg 0.009mg Sauerkraut
Phenylalanine mg 0.023mg Sauerkraut
Valine mg 0.03mg Sauerkraut
Histidine mg 0.016mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.034g Sauerkraut
Monounsaturated Fat 0.112g 0.013g Parsnip
Polyunsaturated fat 0.047g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip 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
25
Parsnip
13
Sauerkraut
Mineral Summary Score
22
Parsnip
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
7%
Parsnip
5%
Sauerkraut
Carbohydrates
18%
Parsnip
4%
Sauerkraut
Fats
1%
Parsnip
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 65)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 651mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $1)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.