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Rutabagas vs Sauerkraut - In-Depth Nutrition Comparison

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The main differences between Rutabagas and Sauerkraut

  • Rutabagas are richer in Vitamin C, and Vitamin B1, yet Sauerkraut is richer in Iron, Vitamin K, and Copper.
  • Daily need coverage for Sodium from Sauerkraut is 28% higher.
  • Rutabagas contain 5 times more Vitamin B3 than Sauerkraut. Rutabagas contain 0.7mg of Vitamin B3, while Sauerkraut contains 0.143mg.
  • Rutabagas contain less Sodium.

Food types used in this article are Rutabagas, raw and Sauerkraut, canned, solids and liquids.

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Rutabagas 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +43.3%
Contains more Potassium +79.4%
Contains more Magnesium +53.8%
Contains more Zinc +26.3%
Contains more Phosphorus +165%
Contains less Sodium -98.2%
Contains more Iron +234.1%
Contains more Copper +200%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Calcium +43.3%
Contains more Potassium +79.4%
Contains more Magnesium +53.8%
Contains more Zinc +26.3%
Contains more Phosphorus +165%
Contains less Sodium -98.2%
Contains more Iron +234.1%
Contains more Copper +200%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +70.1%
Contains more Vitamin E +114.3%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +72%
Contains more Vitamin A +800%
Contains more Vitamin B6 +30%
Contains more Vitamin K +4233.3%
Contains more Folate +14.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin C +70.1%
Contains more Vitamin E +114.3%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +72%
Contains more Vitamin A +800%
Contains more Vitamin B6 +30%
Contains more Vitamin K +4233.3%
Contains more Folate +14.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Rutabagas
13
Sauerkraut
Mineral Summary Score
14
Rutabagas
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Rutabagas
5%
Sauerkraut
Carbohydrates
9%
Rutabagas
4%
Sauerkraut
Fats
1%
Rutabagas
1%
Sauerkraut

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rutabagas Sauerkraut
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.68g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 40)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.5)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.007g)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Rutabagas Sauerkraut Opinion
Calories 37 19 Rutabagas
Protein 1.08 0.91 Rutabagas
Fats 0.16 0.14 Rutabagas
Vitamin C 25 14.7 Rutabagas
Carbs 8.62 4.28 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.44 1.47 Sauerkraut
Calcium 43 30 Rutabagas
Potassium 305 170 Rutabagas
Magnesium 20 13 Rutabagas
Sugar 4.46 1.78 Sauerkraut
Fiber 2.3 2.9 Sauerkraut
Copper 0.032 0.096 Sauerkraut
Zinc 0.24 0.19 Rutabagas
Starch 0.4 Rutabagas
Phosphorus 53 20 Rutabagas
Sodium 12 661 Rutabagas
Vitamin A 2 18 Sauerkraut
Vitamin E 0.3 0.14 Rutabagas
Vitamin D 0 0
Vitamin B1 0.09 0.021 Rutabagas
Vitamin B2 0.04 0.022 Rutabagas
Vitamin B3 0.7 0.143 Rutabagas
Vitamin B5 0.16 0.093 Rutabagas
Vitamin B6 0.1 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 0.3 13 Sauerkraut
Folate 21 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.027 0.034 Rutabagas
Monounsaturated Fat 0.025 0.013 Rutabagas
Polyunsaturated fat 0.088 0.067 Rutabagas
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 1.61 0.04 Rutabagas

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.