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Sauerkraut vs. Banana — In-Depth Nutrition Comparison

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How are sauerkraut and bananas different?

  • Sauerkraut is higher in iron, vitamin K, and vitamin C; however, bananas are richer in vitamin B6, potassium, and manganese.
  • Daily need coverage for sodium for sauerkraut is 29% higher.
  • Sauerkraut contains 26 times more vitamin K than bananas. While sauerkraut contains 13µg of vitamin K, bananas contain only 0.5µg.
  • Bananas have less sodium.
  • Sauerkraut has a lower glycemic index (32) than bananas (48).

Sauerkraut, canned, solids and liquids and Bananas, raw are the varieties used in this article.

Infographic

Sauerkraut vs Banana 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%
Banana
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +500%
Contains more IronIron +465.4%
Contains more CopperCopper +23.1%
Contains more ZincZinc +26.7%
Contains more MagnesiumMagnesium +107.7%
Contains more PotassiumPotassium +110.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +78.8%
Contains more SeleniumSelenium +66.7%
~equal in Phosphorus ~22mg

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%
Banana
6
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin CVitamin C +69%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +47.6%
Contains more Vitamin B2Vitamin B2 +231.8%
Contains more Vitamin B3Vitamin B3 +365%
Contains more Vitamin B5Vitamin B5 +259.1%
Contains more Vitamin B6Vitamin B6 +182.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.8mg

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
Banana
3
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more WaterWater +23.5%
Contains more OtherOther +159%
Contains more ProteinProtein +19.8%
Contains more FatsFats +135.7%
Contains more CarbsCarbs +433.6%

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
Banana
2
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated fat -69.6%
Contains more Mono. FatMonounsaturated fat +146.2%
~equal in Polyunsaturated fat ~0.073g

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
Banana
5
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +3457.1%
Contains more FructoseFructose +12025%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~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 Banana
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Banana DV% diff.
Sodium 661mg 1mg 29%
Vitamin B6 0.13mg 0.367mg 18%
Iron 1.47mg 0.26mg 15%
Vitamin K 13µg 0.5µg 10%
Vitamin C 14.7mg 8.7mg 7%
Fructose 0.04g 4.85g 6%
Carbs 4.28g 22.84g 6%
Potassium 170mg 358mg 6%
Vitamin B5 0.093mg 0.334mg 5%
Manganese 0.151mg 0.27mg 5%
Vitamin B2 0.022mg 0.073mg 4%
Calories 19kcal 89kcal 4%
Magnesium 13mg 27mg 3%
Vitamin B3 0.143mg 0.665mg 3%
Calcium 30mg 5mg 3%
Copper 0.096mg 0.078mg 2%
Starch 5.38g 2%
Selenium 0.6µg 1µg 1%
Folate 24µg 20µg 1%
Vitamin B1 0.021mg 0.031mg 1%
Fiber 2.9g 2.6g 1%
Protein 0.91g 1.09g 0%
Fats 0.14g 0.33g 0%
Net carbs 1.38g 20.24g N/A
Sugar 1.78g 12.23g N/A
Zinc 0.19mg 0.15mg 0%
Phosphorus 20mg 22mg 0%
Vitamin A 1µg 3µg 0%
Vitamin E 0.14mg 0.1mg 0%
Choline 10.4mg 9.8mg 0%
Saturated fat 0.034g 0.112g 0%
Monounsaturated fat 0.013g 0.032g 0%
Polyunsaturated fat 0.067g 0.073g 0%
Tryptophan 0.008mg 0.009mg 0%
Threonine 0.025mg 0.028mg 0%
Isoleucine 0.021mg 0.028mg 0%
Leucine 0.029mg 0.068mg 0%
Lysine 0.031mg 0.05mg 0%
Methionine 0.009mg 0.008mg 0%
Phenylalanine 0.023mg 0.049mg 0%
Valine 0.03mg 0.047mg 0%
Histidine 0.016mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Banana
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
15%
Banana
Minerals Daily Need Coverage Score
24%
Sauerkraut
14%
Banana

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 10.45g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.078g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 16)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 660mg)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.8)
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.
Which food is richer in vitamins?
?
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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.