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  6. Pomegranate vs. Sauerkraut

Pomegranate vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between pomegranate and sauerkraut

  • Pomegranate is higher in copper and vitamin B5, yet sauerkraut is higher in iron.
  • Sauerkraut covers your daily sodium needs 29% more than pomegranate.
  • Pomegranate contains 8 times more sugar than sauerkraut. While pomegranate contains 13.67g of sugar, sauerkraut contains only 1.78g.

Food varieties used in this article are Pomegranates, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 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 PotassiumPotassium +38.8%
Contains more CopperCopper +64.6%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +200%
Contains more IronIron +390%
Contains more ManganeseManganese +26.9%
Contains more SeleniumSelenium +20%
~equal in Magnesium ~13mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 EVitamin E +328.6%
Contains more Vitamin B1Vitamin B1 +219%
Contains more Vitamin B2Vitamin B2 +140.9%
Contains more Vitamin B3Vitamin B3 +104.9%
Contains more Vitamin B5Vitamin B5 +305.4%
Contains more Vitamin KVitamin K +26.2%
Contains more FolateFolate +58.3%
Contains more Vitamin CVitamin C +44.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +73.3%
Contains more CholineCholine +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Sauerkraut DV% diff.
Sodium 3mg 661mg 29%
Iron 0.3mg 1.47mg 15%
Copper 0.158mg 0.096mg 7%
Vitamin B5 0.377mg 0.093mg 6%
Vitamin C 10.2mg 14.7mg 5%
Carbs 18.7g 4.28g 5%
Vitamin B1 0.067mg 0.021mg 4%
Folate 38µg 24µg 4%
Vitamin B6 0.075mg 0.13mg 4%
Fiber 4g 2.9g 4%
Vitamin K 16.4µg 13µg 3%
Vitamin E 0.6mg 0.14mg 3%
Calories 83kcal 19kcal 3%
Vitamin B2 0.053mg 0.022mg 2%
Phosphorus 36mg 20mg 2%
Fats 1.17g 0.14g 2%
Potassium 236mg 170mg 2%
Calcium 10mg 30mg 2%
Protein 1.67g 0.91g 2%
Zinc 0.35mg 0.19mg 1%
Vitamin B3 0.293mg 0.143mg 1%
Choline 7.6mg 10.4mg 1%
Manganese 0.119mg 0.151mg 1%
Net carbs 14.7g 1.38g N/A
Magnesium 12mg 13mg 0%
Sugar 13.67g 1.78g N/A
Vitamin A 0µg 1µg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.12g 0.034g 0%
Monounsaturated fat 0.093g 0.013g 0%
Polyunsaturated fat 0.079g 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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 ProteinProtein +83.5%
Contains more FatsFats +735.7%
Contains more CarbsCarbs +336.9%
Contains more WaterWater +18.7%
Contains more OtherOther +305.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 +615.4%
Contains more Poly. FatPolyunsaturated fat +17.9%
Contains less Sat. FatSaturated fat -71.7%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.