Sauerkraut vs. Apple — In-Depth Nutrition Comparison
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Important differences between sauerkraut and apples
- Apples have less iron, vitamin C, vitamin K, copper, vitamin B6, folate, and manganese.
- Sauerkraut's daily need coverage for sodium is 29% more.
- Sauerkraut has 12 times more iron than apples. Sauerkraut has 1.47mg of iron, while apples have 0.12mg.
- Apples are lower in sodium.
The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Apples, raw, with skin.
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.
| Contains more MagnesiumMagnesium | +160% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +58.9% |
| Contains more IronIron | +1125% |
| Contains more CopperCopper | +255.6% |
| Contains more ZincZinc | +375% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains more ManganeseManganese | +331.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -99.8% |
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.
| Contains more Vitamin CVitamin C | +219.6% |
| Contains more Vitamin B1Vitamin B1 | +23.5% |
| Contains more Vitamin B3Vitamin B3 | +57.1% |
| Contains more Vitamin B5Vitamin B5 | +52.5% |
| Contains more Vitamin B6Vitamin B6 | +217.1% |
| Contains more Vitamin KVitamin K | +490.9% |
| Contains more FolateFolate | +700% |
| Contains more CholineCholine | +205.9% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +28.6% |
| Contains more Vitamin B2Vitamin B2 | +18.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
0.26 g
Fats:
0.17 g
Carbs:
13.81 g
Water:
85.56 g
Other:
0.2 g
| Contains more ProteinProtein | +250% |
| Contains more OtherOther | +975% |
| Contains more FatsFats | +21.4% |
| Contains more CarbsCarbs | +222.7% |
~equal in
Water
~85.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.028 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.051 g
| Contains more Mono. FatMonounsaturated fat | +85.7% |
| Contains more Poly. FatPolyunsaturated fat | +31.4% |
| Contains less Sat. FatSaturated fat | -17.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.05 g
Sucrose:
2.07 g
Glucose:
2.43 g
Fructose:
5.9 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1635.7% |
| Contains more FructoseFructose | +14650% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 661mg | 1mg | 29% |
| Iron | 1.47mg | 0.12mg | 17% |
| Vitamin C | 14.7mg | 4.6mg | 11% |
| Vitamin K | 13µg | 2.2µg | 9% |
| Copper | 0.096mg | 0.027mg | 8% |
| Fructose | 0.04g | 5.9g | 7% |
| Vitamin B6 | 0.13mg | 0.041mg | 7% |
| Folate | 24µg | 3µg | 5% |
| Manganese | 0.151mg | 0.035mg | 5% |
| Carbs | 4.28g | 13.81g | 3% |
| Calories | 19kcal | 52kcal | 2% |
| Fiber | 2.9g | 2.4g | 2% |
| Potassium | 170mg | 107mg | 2% |
| Magnesium | 13mg | 5mg | 2% |
| Calcium | 30mg | 6mg | 2% |
| Vitamin B5 | 0.093mg | 0.061mg | 1% |
| Zinc | 0.19mg | 0.04mg | 1% |
| Choline | 10.4mg | 3.4mg | 1% |
| Phosphorus | 20mg | 11mg | 1% |
| Selenium | 0.6µg | 0µg | 1% |
| Protein | 0.91g | 0.26g | 1% |
| Fats | 0.14g | 0.17g | 0% |
| Net carbs | 1.38g | 11.41g | N/A |
| Sugar | 1.78g | 10.39g | N/A |
| Starch | 0.05g | 0% | |
| Vitamin E | 0.14mg | 0.18mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Vitamin B1 | 0.021mg | 0.017mg | 0% |
| Vitamin B2 | 0.022mg | 0.026mg | 0% |
| Vitamin B3 | 0.143mg | 0.091mg | 0% |
| Saturated fat | 0.034g | 0.028g | 0% |
| Monounsaturated fat | 0.013g | 0.007g | 0% |
| Polyunsaturated fat | 0.067g | 0.051g | 0% |
| Tryptophan | 0.008mg | 0.001mg | 0% |
| Threonine | 0.025mg | 0.006mg | 0% |
| Isoleucine | 0.021mg | 0.006mg | 0% |
| Leucine | 0.029mg | 0.013mg | 0% |
| Lysine | 0.031mg | 0.012mg | 0% |
| Methionine | 0.009mg | 0.001mg | 0% |
| Phenylalanine | 0.023mg | 0.006mg | 0% |
| Valine | 0.03mg | 0.012mg | 0% |
| Histidine | 0.016mg | 0.005mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
4%
Minerals Daily Need Coverage Score
24%
4%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 8.61g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut is relatively richer in vitamins
Which food contains less Sodium?
Apple contains less Sodium (difference - 660mg)
Which food is lower in Saturated fat?
Apple is lower in Saturated fat (difference - 0.006g)
Which food is cheaper?
Apple is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)