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  6. Sauerkraut vs. Arugula

Sauerkraut vs. Arugula — In-Depth Nutrition Comparison

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How are sauerkraut and arugula different?

  • Sauerkraut has more fiber; however, arugula is richer in vitamin K, vitamin A, folate, calcium, magnesium, manganese, vitamin B5, and potassium.
  • Arugula covers your daily need for vitamin K, 80% more than sauerkraut.
  • Sauerkraut has 24 times more sodium than arugula. Sauerkraut has 661mg of sodium, while arugula has 27mg.

Sauerkraut, canned, solids, and liquids and Arugula, raw types were used in this article.

Infographic

Sauerkraut vs Arugula 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.
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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CopperCopper +26.3%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +261.5%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +117.1%
Contains more ZincZinc +147.4%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +112.6%
~equal in Iron ~1.46mg

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 Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
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 Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B6Vitamin B6 +78.1%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin EVitamin E +207.1%
Contains more Vitamin B1Vitamin B1 +109.5%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +113.3%
Contains more Vitamin B5Vitamin B5 +369.9%
Contains more Vitamin KVitamin K +735.4%
Contains more FolateFolate +304.2%
Contains more CholineCholine +47.1%
~equal in Vitamin C ~15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Arugula DV% diff.
Vitamin K 13µg 108.6µg 80%
Sodium 661mg 27mg 28%
Folate 24µg 97µg 18%
Vitamin A 1µg 119µg 13%
Calcium 30mg 160mg 13%
Magnesium 13mg 47mg 8%
Manganese 0.151mg 0.321mg 7%
Vitamin B5 0.093mg 0.437mg 7%
Potassium 170mg 369mg 6%
Fiber 2.9g 1.6g 5%
Vitamin B2 0.022mg 0.086mg 5%
Phosphorus 20mg 52mg 5%
Vitamin B6 0.13mg 0.073mg 4%
Protein 0.91g 2.58g 3%
Zinc 0.19mg 0.47mg 3%
Vitamin E 0.14mg 0.43mg 2%
Vitamin B1 0.021mg 0.044mg 2%
Copper 0.096mg 0.076mg 2%
Polyunsaturated fat 0.067g 0.319g 2%
Choline 10.4mg 15.3mg 1%
Selenium 0.6µg 0.3µg 1%
Fats 0.14g 0.66g 1%
Vitamin B3 0.143mg 0.305mg 1%
Calories 19kcal 25kcal 0%
Vitamin C 14.7mg 15mg 0%
Carbs 4.28g 3.65g 0%
Net carbs 1.38g 2.05g N/A
Iron 1.47mg 1.46mg 0%
Sugar 1.78g 2.05g N/A
Saturated fat 0.034g 0.086g 0%
Monounsaturated fat 0.013g 0.049g 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% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more CarbsCarbs +17.3%
Contains more OtherOther +53.6%
Contains more ProteinProtein +183.5%
Contains more FatsFats +371.4%
~equal in Water ~91.71g

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +276.9%
Contains more Poly. FatPolyunsaturated fat +376.1%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.