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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" charts 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%
Contains more Manganese +15.2%
Contains more Selenium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
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%
Contains more Manganese +15.2%
Contains more Selenium +16.7%

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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14.6%
Contains more Other +51.4%
Contains more Protein +365.9%
Contains more Fats +42.9%
Contains more Carbs +212.9%
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more Water +14.6%
Contains more Other +51.4%
Contains more Protein +365.9%
Contains more Fats +42.9%
Contains more Carbs +212.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +37.3%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +37.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 0.04g Sauerkraut
Sugar 1.78g 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
Manganese 0.151mg 0.174mg Arrowroot
Selenium 0.6µg 0.7µg Arrowroot
Vitamin A 18IU 19IU Arrowroot
Vitamin A RAE 1µg 1µg
Vitamin E 0.14mg Sauerkraut
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 K 13µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
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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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
13%
Sauerkraut
35%
Arrowroot
Minerals Daily Need Coverage Score
24%
Sauerkraut
27%
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

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. 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.