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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 K, and Vitamin A RAE, while Sauerkraut is higher in Vitamin C, Fiber, and Copper.
  • Red leaf lettuce's daily need coverage for Vitamin K is 106% higher.
  • Sauerkraut has 375 times less Vitamin A RAE than Red leaf lettuce. Red leaf lettuce has 375µg of Vitamin A RAE, while Sauerkraut has 1µg.
  • 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
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.
Red leaf lettuce
Red leaf lettuce
7
:
3
Sauerkraut
Sauerkraut
Contains more Phosphorus +40%
Contains less Sodium -96.2%
Contains more Manganese +34.4%
Contains more Selenium +150%
Contains more Iron +22.5%
Contains more Copper +242.9%
Equal in Calcium - 30
Equal in Magnesium - 13
Equal in Potassium - 170
Equal in Zinc - 0.19
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Phosphorus +40%
Contains less Sodium -96.2%
Contains more Manganese +34.4%
Contains more Selenium +150%
Contains more Iron +22.5%
Contains more Copper +242.9%
Equal in Calcium - 30
Equal in Magnesium - 13
Equal in Potassium - 170
Equal in Zinc - 0.19

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.
Red leaf lettuce
Red leaf lettuce
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +41522.2%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +124.5%
Contains more Vitamin B5 +54.8%
Contains more Folate +50%
Contains more Vitamin K +979.2%
Contains more Vitamin C +297.3%
Contains more Vitamin B6 +30%
Equal in Vitamin E - 0.14
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 A +41522.2%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +124.5%
Contains more Vitamin B5 +54.8%
Contains more Folate +50%
Contains more Vitamin K +979.2%
Contains more Vitamin C +297.3%
Contains more Vitamin B6 +30%
Equal in Vitamin E - 0.14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +46.2%
Contains more Fats +57.1%
Contains more Carbs +89.4%
Contains more Other +290.9%
Equal in Water - 92.52
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 Protein +46.2%
Contains more Fats +57.1%
Contains more Carbs +89.4%
Contains more Other +290.9%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Sauerkraut
Sauerkraut
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +160%
Equal in Polyunsaturated fat - 0.067
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +160%
Equal in Polyunsaturated fat - 0.067

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
0
Sauerkraut
Sauerkraut
Contains more Glucose +42.9%
Contains more Fructose +600%
Red leaf lettuce
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
Sauerkraut
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 Glucose +42.9%
Contains more Fructose +600%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Sauerkraut Opinion
Net carbs 1.36g 1.38g Sauerkraut
Protein 1.33g 0.91g Red leaf lettuce
Fats 0.22g 0.14g Red leaf lettuce
Carbs 2.26g 4.28g Sauerkraut
Calories 16kcal 19kcal Sauerkraut
Fructose 0.28g 0.04g Red leaf lettuce
Sugar 0.48g 1.78g Red leaf lettuce
Fiber 0.9g 2.9g Sauerkraut
Calcium 33mg 30mg Red leaf lettuce
Iron 1.2mg 1.47mg Sauerkraut
Magnesium 12mg 13mg Sauerkraut
Phosphorus 28mg 20mg Red leaf lettuce
Potassium 187mg 170mg Red leaf lettuce
Sodium 25mg 661mg Red leaf lettuce
Zinc 0.2mg 0.19mg Red leaf lettuce
Copper 0.028mg 0.096mg Sauerkraut
Manganese 0.203mg 0.151mg Red leaf lettuce
Selenium 1.5µg 0.6µg Red leaf lettuce
Vitamin A 7492IU 18IU Red leaf lettuce
Vitamin A RAE 375µg 1µg Red leaf lettuce
Vitamin E 0.15mg 0.14mg Red leaf lettuce
Vitamin C 3.7mg 14.7mg Sauerkraut
Vitamin B1 0.064mg 0.021mg Red leaf lettuce
Vitamin B2 0.077mg 0.022mg Red leaf lettuce
Vitamin B3 0.321mg 0.143mg Red leaf lettuce
Vitamin B5 0.144mg 0.093mg Red leaf lettuce
Vitamin B6 0.1mg 0.13mg Sauerkraut
Folate 36µg 24µg Red leaf lettuce
Vitamin K 140.3µg 13µg Red leaf lettuce
Tryptophan 0.022mg 0.008mg Red leaf lettuce
Threonine 0.048mg 0.025mg Red leaf lettuce
Isoleucine 0.038mg 0.021mg Red leaf lettuce
Leucine 0.07mg 0.029mg Red leaf lettuce
Lysine 0.045mg 0.031mg Red leaf lettuce
Methionine 0.016mg 0.009mg Red leaf lettuce
Phenylalanine 0.067mg 0.023mg Red leaf lettuce
Valine 0.048mg 0.03mg Red leaf lettuce
Histidine 0.019mg 0.016mg Red leaf lettuce
Saturated Fat 0.017g 0.034g Red leaf lettuce
Monounsaturated Fat 0.005g 0.013g Sauerkraut
Polyunsaturated fat 0.072g 0.067g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce 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
76%
Red leaf lettuce
13%
Sauerkraut
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 636mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $1)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.