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  6. Piña colada vs. Sauerkraut

Piña colada vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Piña colada and Sauerkraut?

  • Piña colada is richer in Manganese, while Sauerkraut is higher in Iron, Vitamin C, Vitamin K, Fiber, and Vitamin B6.
  • Sauerkraut's daily need coverage for Sodium is 28% higher.
  • Sauerkraut has 48 times less Saturated Fat than Piña colada. Piña colada has 1.636g of Saturated Fat, while Sauerkraut has 0.034g.

We used Alcoholic beverage, pina colada, prepared-from-recipe and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Piña colada 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.
Piña colada
Piña colada
3
:
7
Sauerkraut
Sauerkraut
Contains less Sodium -99.1%
Contains more Manganese +249.7%
Contains more Selenium +16.7%
Contains more Calcium +275%
Contains more Iron +600%
Contains more Magnesium +62.5%
Contains more Phosphorus +185.7%
Contains more Potassium +139.4%
Contains more Zinc +46.2%
Contains more Copper +21.5%
Piña colada
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 6% 3% 7% 1% 4% 27% 69% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains less Sodium -99.1%
Contains more Manganese +249.7%
Contains more Selenium +16.7%
Contains more Calcium +275%
Contains more Iron +600%
Contains more Magnesium +62.5%
Contains more Phosphorus +185.7%
Contains more Potassium +139.4%
Contains more Zinc +46.2%
Contains more Copper +21.5%

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.
Piña colada
Piña colada
1
:
10
Sauerkraut
Sauerkraut
Contains more Vitamin B1 +38.1%
Contains more Vitamin A +800%
Contains more Vitamin E +600%
Contains more Vitamin C +200%
Contains more Vitamin B2 +29.4%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B5 +52.5%
Contains more Vitamin B6 +188.9%
Contains more Folate +100%
Contains more Vitamin K +12900%
Piña colada
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 17% 8% 4% 3% 4% 11% 9% 0% 1%
Sauerkraut
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 B1 +38.1%
Contains more Vitamin A +800%
Contains more Vitamin E +600%
Contains more Vitamin C +200%
Contains more Vitamin B2 +29.4%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B5 +52.5%
Contains more Vitamin B6 +188.9%
Contains more Folate +100%
Contains more Vitamin K +12900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Piña colada
Piña colada
3
:
2
Sauerkraut
Sauerkraut
Contains more Fats +1242.9%
Contains more Carbs +429.4%
Contains more Other +367.4%
Contains more Protein +116.7%
Contains more Water +42.4%
Piña colada
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Sauerkraut
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 Fats +1242.9%
Contains more Carbs +429.4%
Contains more Other +367.4%
Contains more Protein +116.7%
Contains more Water +42.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Piña colada
Piña colada
1
:
2
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +530.8%
Contains less Saturated Fat -97.9%
Contains more Polyunsaturated fat +103%
Piña colada
93% 5% 2%
Saturated Fat: 1.636 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.033 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +530.8%
Contains less Saturated Fat -97.9%
Contains more Polyunsaturated fat +103%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Piña colada Sauerkraut Opinion
Net carbs 22.36g 1.38g Piña colada
Protein 0.42g 0.91g Sauerkraut
Fats 1.88g 0.14g Piña colada
Carbs 22.66g 4.28g Piña colada
Calories 174kcal 19kcal Piña colada
Fructose 0.04g Sauerkraut
Sugar 22.33g 1.78g Sauerkraut
Fiber 0.3g 2.9g Sauerkraut
Calcium 8mg 30mg Sauerkraut
Iron 0.21mg 1.47mg Sauerkraut
Magnesium 8mg 13mg Sauerkraut
Phosphorus 7mg 20mg Sauerkraut
Potassium 71mg 170mg Sauerkraut
Sodium 6mg 661mg Piña colada
Zinc 0.13mg 0.19mg Sauerkraut
Copper 0.079mg 0.096mg Sauerkraut
Manganese 0.528mg 0.151mg Piña colada
Selenium 0.7µg 0.6µg Piña colada
Vitamin A 2IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.02mg 0.14mg Sauerkraut
Vitamin C 4.9mg 14.7mg Sauerkraut
Vitamin B1 0.029mg 0.021mg Piña colada
Vitamin B2 0.017mg 0.022mg Sauerkraut
Vitamin B3 0.118mg 0.143mg Sauerkraut
Vitamin B5 0.061mg 0.093mg Sauerkraut
Vitamin B6 0.045mg 0.13mg Sauerkraut
Folate 12µg 24µg Sauerkraut
Vitamin K 0.1µg 13µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 1.636g 0.034g Sauerkraut
Monounsaturated Fat 0.082g 0.013g Piña colada
Polyunsaturated fat 0.033g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Piña colada Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Piña colada
13%
Sauerkraut
Minerals Daily Need Coverage Score
13%
Piña colada
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 20.55g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.602g)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food contains less Sodium?
Piña colada
Piña colada contains less Sodium (difference - 655mg)
Which food is lower in glycemic index?
Piña colada
Piña colada is lower in glycemic index (difference - 17)
Which food is cheaper?
Piña colada
Piña colada is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.