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Sauerkraut vs Arrowroot - In-Depth Nutrition Comparison

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What are the main differences between Sauerkraut and Arrowroot?

  • Sauerkraut is richer in Vitamin C, and Fiber, while Arrowroot is higher in Folate, Phosphorus, Vitamin B6, Vitamin B1, Vitamin B3, Iron, and Potassium.
  • Arrowroot's daily need coverage for Folate is 79% higher.
  • Arrowroot has 25 times less Sodium than Sauerkraut. Sauerkraut has 661mg of Sodium, while Arrowroot has 26mg.

We used Sauerkraut, canned, solids and liquids and Arrowroot, raw types in this comparison.

Infographic

Sauerkraut vs Arrowroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +400%
Contains more Iron +51%
Contains more Magnesium +92.3%
Contains more Phosphorus +390%
Contains more Potassium +167.1%
Contains less Sodium -96.1%
Contains more Zinc +231.6%
Contains more Copper +26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 84% 18% 43% 41% 4% 18% 41%
Contains more Calcium +400%
Contains more Iron +51%
Contains more Magnesium +92.3%
Contains more Phosphorus +390%
Contains more Potassium +167.1%
Contains less Sodium -96.1%
Contains more Zinc +231.6%
Contains more Copper +26%

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 +673.7%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +168.2%
Contains more Vitamin B3 +1083.9%
Contains more Vitamin B5 +214%
Contains more Vitamin B6 +104.6%
Contains more Folate +1308.3%
Equal in Vitamin A - 19
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Contains more Vitamin C +673.7%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +168.2%
Contains more Vitamin B3 +1083.9%
Contains more Vitamin B5 +214%
Contains more Vitamin B6 +104.6%
Contains more Folate +1308.3%
Equal in Vitamin A - 19

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.
Sauerkraut Arrowroot
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Arrowroot Opinion
Net carbs 1.38g 12.09g Arrowroot
Protein 0.91g 4.24g Arrowroot
Fats 0.14g 0.2g Arrowroot
Carbs 4.28g 13.39g Arrowroot
Calories 19kcal 65kcal Arrowroot
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g g Arrowroot
Fiber 2.9g 1.3g Sauerkraut
Calcium 30mg 6mg Sauerkraut
Iron 1.47mg 2.22mg Arrowroot
Magnesium 13mg 25mg Arrowroot
Phosphorus 20mg 98mg Arrowroot
Potassium 170mg 454mg Arrowroot
Sodium 661mg 26mg Arrowroot
Zinc 0.19mg 0.63mg Arrowroot
Copper 0.096mg 0.121mg Arrowroot
Vitamin A 18IU 19IU Arrowroot
Vitamin E 0.14mg mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 1.9mg Sauerkraut
Vitamin B1 0.021mg 0.143mg Arrowroot
Vitamin B2 0.022mg 0.059mg Arrowroot
Vitamin B3 0.143mg 1.693mg Arrowroot
Vitamin B5 0.093mg 0.292mg Arrowroot
Vitamin B6 0.13mg 0.266mg Arrowroot
Folate 24µg 338µg Arrowroot
Vitamin B12 0µg 0µg
Vitamin K 13µg µg Sauerkraut
Tryptophan 0.008mg mg Sauerkraut
Threonine 0.025mg mg Sauerkraut
Isoleucine 0.021mg mg Sauerkraut
Leucine 0.029mg mg Sauerkraut
Lysine 0.031mg mg Sauerkraut
Methionine 0.009mg mg Sauerkraut
Phenylalanine 0.023mg mg Sauerkraut
Valine 0.03mg mg Sauerkraut
Histidine 0.016mg mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.039g Sauerkraut
Monounsaturated Fat 0.013g 0.004g Sauerkraut
Polyunsaturated fat 0.067g 0.092g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Arrowroot
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
13
Sauerkraut
35
Arrowroot
Mineral Summary Score
28
Sauerkraut
31
Arrowroot

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
5%
Sauerkraut
25%
Arrowroot
Carbohydrates
4%
Sauerkraut
13%
Arrowroot
Fats
1%
Sauerkraut
1%
Arrowroot

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 635mg)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $1)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food is richer in vitamins?
Arrowroot
Arrowroot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.