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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.

Infographic

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 Magnesium +53.8%
Contains more Phosphorus +165%
Contains more Potassium +79.4%
Contains less Sodium -98.2%
Contains more Zinc +26.3%
Contains more Iron +234.1%
Contains more Copper +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +43.3%
Contains more Magnesium +53.8%
Contains more Phosphorus +165%
Contains more Potassium +79.4%
Contains less Sodium -98.2%
Contains more Zinc +26.3%
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 E +114.3%
Contains more Vitamin C +70.1%
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 Folate +14.3%
Contains more Vitamin K +4233.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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 E +114.3%
Contains more Vitamin C +70.1%
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 Folate +14.3%
Contains more Vitamin K +4233.3%

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

All nutrients comparison - raw data values

Nutrient Rutabagas Sauerkraut Opinion
Net carbs 6.32g 1.38g Rutabagas
Protein 1.08g 0.91g Rutabagas
Fats 0.16g 0.14g Rutabagas
Carbs 8.62g 4.28g Rutabagas
Calories 37kcal 19kcal Rutabagas
Starch 0.4g g Rutabagas
Fructose 1.61g 0.04g Rutabagas
Sugar 4.46g 1.78g Sauerkraut
Fiber 2.3g 2.9g Sauerkraut
Calcium 43mg 30mg Rutabagas
Iron 0.44mg 1.47mg Sauerkraut
Magnesium 20mg 13mg Rutabagas
Phosphorus 53mg 20mg Rutabagas
Potassium 305mg 170mg Rutabagas
Sodium 12mg 661mg Rutabagas
Zinc 0.24mg 0.19mg Rutabagas
Copper 0.032mg 0.096mg Sauerkraut
Vitamin A 2IU 18IU Sauerkraut
Vitamin E 0.3mg 0.14mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 25mg 14.7mg Rutabagas
Vitamin B1 0.09mg 0.021mg Rutabagas
Vitamin B2 0.04mg 0.022mg Rutabagas
Vitamin B3 0.7mg 0.143mg Rutabagas
Vitamin B5 0.16mg 0.093mg Rutabagas
Vitamin B6 0.1mg 0.13mg Sauerkraut
Folate 21µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 13µg Sauerkraut
Tryptophan mg 0.008mg Sauerkraut
Threonine mg 0.025mg Sauerkraut
Isoleucine mg 0.021mg Sauerkraut
Leucine mg 0.029mg Sauerkraut
Lysine mg 0.031mg Sauerkraut
Methionine mg 0.009mg Sauerkraut
Phenylalanine mg 0.023mg Sauerkraut
Valine mg 0.03mg Sauerkraut
Histidine mg 0.016mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.034g Rutabagas
Monounsaturated Fat 0.025g 0.013g Rutabagas
Polyunsaturated fat 0.088g 0.067g Rutabagas

Which food is preferable for your diet?

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

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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

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.

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.