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  6. Sauerkraut vs. Basil

Sauerkraut vs. Basil — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and basil

  • Sauerkraut has less vitamin K, vitamin A, manganese, copper, iron, calcium, magnesium, folate, and zinc than basil.
  • Basil covers your daily need for vitamin K, 335% more than sauerkraut.
  • Sauerkraut has 165 times more sodium than basil. While sauerkraut has 661mg of sodium, basil has only 4mg.
  • The glycemic index of basil is higher.

These are the specific foods used in this comparison Sauerkraut, canned, solids, and liquids and Basil, fresh.

Infographic

Sauerkraut vs Basil 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%
Basil
Basil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +392.3%
Contains more CalciumCalcium +490%
Contains more PotassiumPotassium +73.5%
Contains more IronIron +115.6%
Contains more CopperCopper +301%
Contains more ZincZinc +326.3%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +660.3%

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 Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Basil
Basil
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin CVitamin C +22.4%
Contains more Vitamin AVitamin A +26300%
Contains more Vitamin EVitamin E +471.4%
Contains more Vitamin B1Vitamin B1 +61.9%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +530.8%
Contains more Vitamin B5Vitamin B5 +124.7%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin KVitamin K +3090.8%
Contains more FolateFolate +183.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.4mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Basil DV% diff.
Vitamin K 13µg 414.8µg 335%
Manganese 0.151mg 1.148mg 43%
Copper 0.096mg 0.385mg 32%
Sodium 661mg 4mg 29%
Vitamin A 1µg 264µg 29%
Iron 1.47mg 3.17mg 21%
Calcium 30mg 177mg 15%
Magnesium 13mg 64mg 12%
Folate 24µg 68µg 11%
Zinc 0.19mg 0.81mg 6%
Vitamin B3 0.143mg 0.902mg 5%
Fiber 2.9g 1.6g 5%
Phosphorus 20mg 56mg 5%
Vitamin C 14.7mg 18mg 4%
Vitamin B2 0.022mg 0.076mg 4%
Potassium 170mg 295mg 4%
Protein 0.91g 3.15g 4%
Vitamin E 0.14mg 0.8mg 4%
Vitamin B5 0.093mg 0.209mg 2%
Vitamin B6 0.13mg 0.155mg 2%
Polyunsaturated fat 0.067g 0.389g 2%
Selenium 0.6µg 0.3µg 1%
Carbs 4.28g 2.65g 1%
Fats 0.14g 0.64g 1%
Vitamin B1 0.021mg 0.034mg 1%
Calories 19kcal 23kcal 0%
Net carbs 1.38g 1.05g N/A
Sugar 1.78g 0.3g N/A
Choline 10.4mg 11.4mg 0%
Saturated fat 0.034g 0.041g 0%
Monounsaturated fat 0.013g 0.088g 0%
Tryptophan 0.008mg 0.039mg 0%
Threonine 0.025mg 0.104mg 0%
Isoleucine 0.021mg 0.104mg 0%
Leucine 0.029mg 0.191mg 0%
Lysine 0.031mg 0.11mg 0%
Methionine 0.009mg 0.036mg 0%
Phenylalanine 0.023mg 0.13mg 0%
Valine 0.03mg 0.127mg 0%
Histidine 0.016mg 0.051mg 0%
Fructose 0.04g 0.02g 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
Basil
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more CarbsCarbs +61.5%
Contains more OtherOther +43.3%
Contains more ProteinProtein +246.2%
Contains more FatsFats +357.1%
~equal in Water ~92.06g

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
Basil
Basil
2
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains less Sat. FatSaturated fat -17.1%
Contains more Mono. FatMonounsaturated fat +576.9%
Contains more Poly. FatPolyunsaturated fat +480.6%

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
Basil
Basil
1
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
Contains more GlucoseGlucose +600%
Contains more FructoseFructose +100%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.