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  6. Red leaf lettuce vs. Sauerkraut

Red leaf lettuce vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between red leaf lettuce and sauerkraut?

  • Red leaf lettuce is richer in vitamin A and vitamin K, while sauerkraut is higher in vitamin C, fiber, and copper.
  • Red leaf lettuce's daily need coverage for vitamin A is 149% higher.
  • Sauerkraut has 11 times less vitamin K than red leaf lettuce. Red leaf lettuce has 140.3µg of vitamin K, while sauerkraut has 13µg.
  • Red leaf lettuce is lower in sodium.

We used Lettuce, red leaf, raw and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

Red leaf lettuce 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" 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% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 PhosphorusPhosphorus +40%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +34.4%
Contains more SeleniumSelenium +150%
Contains more IronIron +22.5%
Contains more CopperCopper +242.9%
~equal in Magnesium ~13mg
~equal in Calcium ~30mg
~equal in Potassium ~170mg
~equal in Zinc ~0.19mg

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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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 AVitamin A +37400%
Contains more Vitamin B1Vitamin B1 +204.8%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +124.5%
Contains more Vitamin B5Vitamin B5 +54.8%
Contains more Vitamin KVitamin K +979.2%
Contains more FolateFolate +50%
Contains more CholineCholine +13.5%
Contains more Vitamin CVitamin C +297.3%
Contains more Vitamin B6Vitamin B6 +30%
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Sauerkraut DV% diff.
Vitamin K 140.3µg 13µg 106%
Vitamin A 375µg 1µg 42%
Sodium 25mg 661mg 28%
Vitamin C 3.7mg 14.7mg 12%
Fiber 0.9g 2.9g 8%
Copper 0.028mg 0.096mg 8%
Vitamin B1 0.064mg 0.021mg 4%
Vitamin B2 0.077mg 0.022mg 4%
Iron 1.2mg 1.47mg 3%
Folate 36µg 24µg 3%
Selenium 1.5µg 0.6µg 2%
Vitamin B6 0.1mg 0.13mg 2%
Manganese 0.203mg 0.151mg 2%
Vitamin B3 0.321mg 0.143mg 1%
Potassium 187mg 170mg 1%
Vitamin B5 0.144mg 0.093mg 1%
Phosphorus 28mg 20mg 1%
Carbs 2.26g 4.28g 1%
Protein 1.33g 0.91g 1%
Calories 16kcal 19kcal 0%
Fats 0.22g 0.14g 0%
Net carbs 1.36g 1.38g N/A
Magnesium 12mg 13mg 0%
Calcium 33mg 30mg 0%
Sugar 0.48g 1.78g N/A
Zinc 0.2mg 0.19mg 0%
Vitamin E 0.15mg 0.14mg 0%
Choline 11.8mg 10.4mg 0%
Saturated fat 0.017g 0.034g 0%
Monounsaturated fat 0.005g 0.013g 0%
Polyunsaturated fat 0.072g 0.067g 0%
Tryptophan 0.022mg 0.008mg 0%
Threonine 0.048mg 0.025mg 0%
Isoleucine 0.038mg 0.021mg 0%
Leucine 0.07mg 0.029mg 0%
Lysine 0.045mg 0.031mg 0%
Methionine 0.016mg 0.009mg 0%
Phenylalanine 0.067mg 0.023mg 0%
Valine 0.048mg 0.03mg 0%
Histidine 0.019mg 0.016mg 0%
Fructose 0.28g 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +46.2%
Contains more FatsFats +57.1%
Contains more CarbsCarbs +89.4%
Contains more OtherOther +290.9%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 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 -50%
Contains more Mono. FatMonounsaturated fat +160%
~equal in Polyunsaturated fat ~0.067g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +42.9%
Contains more FructoseFructose +600%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.