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  6. Sauerkraut vs. Artichoke

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more IronIron +14.8%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +361.5%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +117.6%
Contains more CopperCopper +140.6%
Contains more ZincZinc +157.9%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -85.8%
Contains more ManganeseManganese +69.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51%
Contains more Vitamin CVitamin C +25.6%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin B1Vitamin B1 +242.9%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +631.5%
Contains more Vitamin B5Vitamin B5 +263.4%
Contains more Vitamin KVitamin K +13.8%
Contains more FolateFolate +183.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Artichoke DV% diff.
Sodium 661mg 94mg 25%
Copper 0.096mg 0.231mg 15%
Magnesium 13mg 60mg 11%
Folate 24µg 68µg 11%
Fiber 2.9g 5.4g 10%
Phosphorus 20mg 90mg 10%
Potassium 170mg 370mg 6%
Vitamin B3 0.143mg 1.046mg 6%
Protein 0.91g 3.27g 5%
Manganese 0.151mg 0.256mg 5%
Vitamin B5 0.093mg 0.338mg 5%
Vitamin B1 0.021mg 0.072mg 4%
Choline 10.4mg 34.4mg 4%
Vitamin C 14.7mg 11.7mg 3%
Zinc 0.19mg 0.49mg 3%
Vitamin B2 0.022mg 0.066mg 3%
Carbs 4.28g 10.51g 2%
Iron 1.47mg 1.28mg 2%
Vitamin K 13µg 14.8µg 2%
Calories 19kcal 47kcal 1%
Calcium 30mg 44mg 1%
Selenium 0.6µg 0.2µg 1%
Vitamin B6 0.13mg 0.116mg 1%
Fats 0.14g 0.15g 0%
Net carbs 1.38g 5.11g N/A
Sugar 1.78g 0.99g N/A
Vitamin A 1µg 1µg 0%
Vitamin E 0.14mg 0.19mg 0%
Saturated fat 0.034g 0.036g 0%
Monounsaturated fat 0.013g 0.005g 0%
Polyunsaturated fat 0.067g 0.064g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more OtherOther +90.3%
Contains more ProteinProtein +259.3%
Contains more CarbsCarbs +145.6%
~equal in Fats ~0.15g
~equal in Water ~84.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +160%
~equal in Saturated fat ~0.036g
~equal in Polyunsaturated fat ~0.064g

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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. 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.