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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.
  • Sauerkraut has a higher glycemic index (32) than piña colada (15).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
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 less SodiumSodium -99.1%
Contains more ManganeseManganese +249.7%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +600%
Contains more CopperCopper +21.5%
Contains more ZincZinc +46.2%
Contains more PhosphorusPhosphorus +185.7%

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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
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 B1Vitamin B1 +38.1%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Piña colada Sauerkraut DV% diff.
Sodium 6mg 661mg 28%
Manganese 0.528mg 0.151mg 16%
Iron 0.21mg 1.47mg 16%
Vitamin K 0.1µg 13µg 11%
Vitamin C 4.9mg 14.7mg 11%
Fiber 0.3g 2.9g 10%
Calories 174kcal 19kcal 8%
Saturated fat 1.636g 0.034g 7%
Vitamin B6 0.045mg 0.13mg 7%
Carbs 22.66g 4.28g 6%
Potassium 71mg 170mg 3%
Folate 12µg 24µg 3%
Fats 1.88g 0.14g 3%
Choline 10.4mg 2%
Calcium 8mg 30mg 2%
Copper 0.079mg 0.096mg 2%
Phosphorus 7mg 20mg 2%
Protein 0.42g 0.91g 1%
Vitamin B5 0.061mg 0.093mg 1%
Vitamin B1 0.029mg 0.021mg 1%
Vitamin E 0.02mg 0.14mg 1%
Zinc 0.13mg 0.19mg 1%
Magnesium 8mg 13mg 1%
Net carbs 22.36g 1.38g N/A
Sugar 22.33g 1.78g N/A
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B2 0.017mg 0.022mg 0%
Vitamin B3 0.118mg 0.143mg 0%
Monounsaturated fat 0.082g 0.013g 0%
Polyunsaturated fat 0.033g 0.067g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 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 +1242.9%
Contains more CarbsCarbs +429.4%
Contains more OtherOther +367.4%
Contains more ProteinProtein +116.7%
Contains more WaterWater +42.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 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 more Mono. FatMonounsaturated fat +530.8%
Contains less Sat. FatSaturated fat -97.9%
Contains more Poly. FatPolyunsaturated fat +103%

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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. 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.