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  6. Sauerkraut vs. Bamboo shoots

Sauerkraut vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on the differences between sauerkraut and bamboo shoots

  • Sauerkraut is higher in iron, vitamin C, and vitamin K, yet bamboo shoots are higher in vitamin B1, potassium, copper, vitamin B6, zinc, and vitamin E.
  • Sauerkraut covers your daily sodium needs 29% more than bamboo shoots.
  • The amount of sodium in bamboo shoots is lower.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Bamboo shoots, raw.

Infographic

Sauerkraut vs Bamboo shoots 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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +130.8%
Contains more IronIron +194%
Contains more PotassiumPotassium +213.5%
Contains more CopperCopper +97.9%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +195%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +73.5%
Contains more SeleniumSelenium +33.3%

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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3%
Contains more Vitamin CVitamin C +267.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +614.3%
Contains more Vitamin B2Vitamin B2 +218.2%
Contains more Vitamin B3Vitamin B3 +319.6%
Contains more Vitamin B5Vitamin B5 +73.1%
Contains more Vitamin B6Vitamin B6 +84.6%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Bamboo shoots DV% diff.
Sodium 661mg 4mg 29%
Vitamin C 14.7mg 4mg 12%
Iron 1.47mg 0.5mg 12%
Potassium 170mg 533mg 11%
Vitamin B1 0.021mg 0.15mg 11%
Vitamin K 13µg 0µg 11%
Copper 0.096mg 0.19mg 10%
Zinc 0.19mg 1.1mg 8%
Vitamin B6 0.13mg 0.24mg 8%
Phosphorus 20mg 59mg 6%
Vitamin E 0.14mg 1mg 6%
Manganese 0.151mg 0.262mg 5%
Vitamin B2 0.022mg 0.07mg 4%
Folate 24µg 7µg 4%
Protein 0.91g 2.6g 3%
Fiber 2.9g 2.2g 3%
Vitamin B3 0.143mg 0.6mg 3%
Magnesium 13mg 3mg 2%
Calcium 30mg 13mg 2%
Choline 10.4mg 0mg 2%
Vitamin B5 0.093mg 0.161mg 1%
Calories 19kcal 27kcal 0%
Fats 0.14g 0.3g 0%
Net carbs 1.38g 3g N/A
Carbs 4.28g 5.2g 0%
Sugar 1.78g 3g N/A
Vitamin A 1µg 1µg 0%
Selenium 0.6µg 0.8µg 0%
Saturated fat 0.034g 0.069g 0%
Monounsaturated fat 0.013g 0.007g 0%
Polyunsaturated fat 0.067g 0.134g 0%
Tryptophan 0.008mg 0.027mg 0%
Threonine 0.025mg 0.086mg 0%
Isoleucine 0.021mg 0.088mg 0%
Leucine 0.029mg 0.14mg 0%
Lysine 0.031mg 0.134mg 0%
Methionine 0.009mg 0.03mg 0%
Phenylalanine 0.023mg 0.09mg 0%
Valine 0.03mg 0.106mg 0%
Histidine 0.016mg 0.042mg 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% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more OtherOther +138.9%
Contains more ProteinProtein +185.7%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +21.5%
~equal in Water ~91g

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
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains less Sat. FatSaturated fat -50.7%
Contains more Mono. FatMonounsaturated fat +85.7%
Contains more Poly. FatPolyunsaturated fat +100%

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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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.