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Sauerkraut vs. Avocado — In-Depth Nutrition Comparison

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What are the main differences between sauerkraut and avocadoes?

  • Sauerkraut is richer in iron, while avocadoes are higher in vitamin B5, fiber, folate, vitamin E, copper, vitamin B3, and vitamin B6.
  • Sauerkraut's daily need coverage for sodium is 28% higher.
  • Avocadoes have 3 times less iron than sauerkraut. Sauerkraut has 1.47mg of iron, while avocadoes have 0.55mg.
  • Avocadoes are lower in sodium.

We used Sauerkraut, canned, solids and liquids and Avocados, raw, all commercial varieties types in this comparison.

Infographic

Sauerkraut vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +150%
Contains more IronIron +167.3%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +185.3%
Contains more CopperCopper +97.9%
Contains more ZincZinc +236.8%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -98.9%
~equal in Manganese ~0.142mg

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%
Avocado
10
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +47%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +1378.6%
Contains more Vitamin B1Vitamin B1 +219%
Contains more Vitamin B2Vitamin B2 +490.9%
Contains more Vitamin B3Vitamin B3 +1115.4%
Contains more Vitamin B5Vitamin B5 +1393.5%
Contains more Vitamin B6Vitamin B6 +97.7%
Contains more Vitamin KVitamin K +61.5%
Contains more FolateFolate +237.5%
Contains more CholineCholine +36.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more WaterWater +26.3%
Contains more OtherOther +36.1%
Contains more ProteinProtein +119.8%
Contains more FatsFats +10371.4%
Contains more CarbsCarbs +99.3%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +75276.9%
Contains more Poly. FatPolyunsaturated fat +2610.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +164.3%
Contains more FructoseFructose +200%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Avocado
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Avocado DV% diff.
Sodium 661mg 7mg 28%
Vitamin B5 0.093mg 1.389mg 26%
Monounsaturated fat 0.013g 9.799g 24%
Fats 0.14g 14.66g 22%
Fiber 2.9g 6.7g 15%
Folate 24µg 81µg 14%
Vitamin E 0.14mg 2.07mg 13%
Polyunsaturated fat 0.067g 1.816g 12%
Iron 1.47mg 0.55mg 12%
Saturated fat 0.034g 2.126g 10%
Vitamin B6 0.13mg 0.257mg 10%
Copper 0.096mg 0.19mg 10%
Vitamin B3 0.143mg 1.738mg 10%
Potassium 170mg 485mg 9%
Vitamin B2 0.022mg 0.13mg 8%
Vitamin K 13µg 21µg 7%
Calories 19kcal 160kcal 7%
Vitamin C 14.7mg 10mg 5%
Phosphorus 20mg 52mg 5%
Magnesium 13mg 29mg 4%
Vitamin B1 0.021mg 0.067mg 4%
Zinc 0.19mg 0.64mg 4%
Protein 0.91g 2g 2%
Calcium 30mg 12mg 2%
Vitamin A 1µg 7µg 1%
Carbs 4.28g 8.53g 1%
Choline 10.4mg 14.2mg 1%
Net carbs 1.38g 1.83g N/A
Sugar 1.78g 0.66g N/A
Starch 0.11g 0%
Selenium 0.6µg 0.4µg 0%
Manganese 0.151mg 0.142mg 0%
Tryptophan 0.008mg 0.025mg 0%
Threonine 0.025mg 0.073mg 0%
Isoleucine 0.021mg 0.084mg 0%
Leucine 0.029mg 0.143mg 0%
Lysine 0.031mg 0.132mg 0%
Methionine 0.009mg 0.038mg 0%
Phenylalanine 0.023mg 0.097mg 0%
Valine 0.03mg 0.107mg 0%
Histidine 0.016mg 0.049mg 0%
Fructose 0.04g 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Sauerkraut
32%
Avocado
Minerals Daily Need Coverage Score
24%
Sauerkraut
21%
Avocado

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 2.092g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 654mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.