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Sauerkraut vs Artichoke - In-Depth Nutrition Comparison

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What are the main differences between Sauerkraut and Artichoke?

  • Artichoke has more Copper, Magnesium, Folate, Fiber, Phosphorus, Potassium, and Vitamin B3 than Sauerkraut.
  • Sauerkraut's daily need coverage for Sodium is 25% higher.
  • Artichoke is lower in Sodium.

We used Sauerkraut, canned, solids and liquids and Artichokes, (globe or french), raw types in this comparison.

Infographic

Sauerkraut vs Artichoke 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 Iron +14.8%
Contains more Calcium +46.7%
Contains more Magnesium +361.5%
Contains more Phosphorus +350%
Contains more Potassium +117.6%
Contains less Sodium -85.8%
Contains more Zinc +157.9%
Contains more Copper +140.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 48% 43% 39% 33% 13% 14% 77%
Contains more Iron +14.8%
Contains more Calcium +46.7%
Contains more Magnesium +361.5%
Contains more Phosphorus +350%
Contains more Potassium +117.6%
Contains less Sodium -85.8%
Contains more Zinc +157.9%
Contains more Copper +140.6%

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 A +38.5%
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +12.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +242.9%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +631.5%
Contains more Vitamin B5 +263.4%
Contains more Folate +183.3%
Contains more Vitamin K +13.8%
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 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Contains more Vitamin A +38.5%
Contains more Vitamin C +25.6%
Contains more Vitamin B6 +12.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +242.9%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +631.5%
Contains more Vitamin B5 +263.4%
Contains more Folate +183.3%
Contains more Vitamin K +13.8%

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 Artichoke
Lower in Saturated Fat 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
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Artichoke Opinion
Net carbs 1.38g 5.11g Artichoke
Protein 0.91g 3.27g Artichoke
Fats 0.14g 0.15g Artichoke
Carbs 4.28g 10.51g Artichoke
Calories 19kcal 47kcal Artichoke
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 0.99g Artichoke
Fiber 2.9g 5.4g Artichoke
Calcium 30mg 44mg Artichoke
Iron 1.47mg 1.28mg Sauerkraut
Magnesium 13mg 60mg Artichoke
Phosphorus 20mg 90mg Artichoke
Potassium 170mg 370mg Artichoke
Sodium 661mg 94mg Artichoke
Zinc 0.19mg 0.49mg Artichoke
Copper 0.096mg 0.231mg Artichoke
Vitamin A 18IU 13IU Sauerkraut
Vitamin E 0.14mg 0.19mg Artichoke
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 11.7mg Sauerkraut
Vitamin B1 0.021mg 0.072mg Artichoke
Vitamin B2 0.022mg 0.066mg Artichoke
Vitamin B3 0.143mg 1.046mg Artichoke
Vitamin B5 0.093mg 0.338mg Artichoke
Vitamin B6 0.13mg 0.116mg Sauerkraut
Folate 24µg 68µg Artichoke
Vitamin B12 0µg 0µg
Vitamin K 13µg 14.8µg Artichoke
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 0.036g Sauerkraut
Monounsaturated Fat 0.013g 0.005g Sauerkraut
Polyunsaturated fat 0.067g 0.064g Sauerkraut

Which food is preferable for your diet?

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

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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
19
Artichoke
Mineral Summary Score
28
Sauerkraut
35
Artichoke

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
20%
Artichoke
Carbohydrates
4%
Sauerkraut
11%
Artichoke
Fats
1%
Sauerkraut
1%
Artichoke

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Artichoke
Artichoke contains less Sodium (difference - 567mg)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $0.6)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.