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  6. Sauerkraut vs. Beetroot

Sauerkraut vs. Beetroot — In-Depth Nutrition Comparison

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How are Sauerkraut and Beetroot different?

  • Sauerkraut is higher in Vitamin C, Vitamin K, and Iron, however, Beetroot is richer in Folate, and Manganese.
  • Daily need coverage for Sodium from Sauerkraut is 25% higher.
  • Sauerkraut contains 65 times more Vitamin K than Beetroot. While Sauerkraut contains 13µg of Vitamin K, Beetroot contains only 0.2µg.
  • Beetroot has less Sodium.

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

Infographic

Sauerkraut vs Beetroot 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.
Sauerkraut
Sauerkraut
3
:
7
Beetroot
Beetroot
Contains more Calcium +87.5%
Contains more Iron +83.8%
Contains more Copper +28%
Contains more Magnesium +76.9%
Contains more Phosphorus +100%
Contains more Potassium +91.2%
Contains less Sodium -88.2%
Contains more Zinc +84.2%
Contains more Manganese +117.9%
Contains more Selenium +16.7%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +87.5%
Contains more Iron +83.8%
Contains more Copper +28%
Contains more Magnesium +76.9%
Contains more Phosphorus +100%
Contains more Potassium +91.2%
Contains less Sodium -88.2%
Contains more Zinc +84.2%
Contains more Manganese +117.9%
Contains more Selenium +16.7%

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.
Sauerkraut
Sauerkraut
4
:
6
Beetroot
Beetroot
Contains more Vitamin E +250%
Contains more Vitamin C +200%
Contains more Vitamin B6 +94%
Contains more Vitamin K +6400%
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +133.6%
Contains more Vitamin B5 +66.7%
Contains more Folate +354.2%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin E +250%
Contains more Vitamin C +200%
Contains more Vitamin B6 +94%
Contains more Vitamin K +6400%
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +133.6%
Contains more Vitamin B5 +66.7%
Contains more Folate +354.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Beetroot
Beetroot
Contains more Other +99.1%
Contains more Protein +76.9%
Contains more Fats +21.4%
Contains more Carbs +123.4%
Equal in Water - 87.58
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Other +99.1%
Contains more Protein +76.9%
Contains more Fats +21.4%
Contains more Carbs +123.4%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +11.7%
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +146.2%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +11.7%
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +146.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Beetroot
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat 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 Beetroot Opinion
Net carbs 1.38g 6.76g Beetroot
Protein 0.91g 1.61g Beetroot
Fats 0.14g 0.17g Beetroot
Carbs 4.28g 9.56g Beetroot
Calories 19kcal 43kcal Beetroot
Fructose 0.04g Sauerkraut
Sugar 1.78g 6.76g Sauerkraut
Fiber 2.9g 2.8g Sauerkraut
Calcium 30mg 16mg Sauerkraut
Iron 1.47mg 0.8mg Sauerkraut
Magnesium 13mg 23mg Beetroot
Phosphorus 20mg 40mg Beetroot
Potassium 170mg 325mg Beetroot
Sodium 661mg 78mg Beetroot
Zinc 0.19mg 0.35mg Beetroot
Copper 0.096mg 0.075mg Sauerkraut
Manganese 0.151mg 0.329mg Beetroot
Selenium 0.6µg 0.7µg Beetroot
Vitamin A 18IU 33IU Beetroot
Vitamin A RAE 1µg 2µg Beetroot
Vitamin E 0.14mg 0.04mg Sauerkraut
Vitamin C 14.7mg 4.9mg Sauerkraut
Vitamin B1 0.021mg 0.031mg Beetroot
Vitamin B2 0.022mg 0.04mg Beetroot
Vitamin B3 0.143mg 0.334mg Beetroot
Vitamin B5 0.093mg 0.155mg Beetroot
Vitamin B6 0.13mg 0.067mg Sauerkraut
Folate 24µg 109µg Beetroot
Vitamin K 13µg 0.2µg Sauerkraut
Tryptophan 0.008mg 0.019mg Beetroot
Threonine 0.025mg 0.047mg Beetroot
Isoleucine 0.021mg 0.048mg Beetroot
Leucine 0.029mg 0.068mg Beetroot
Lysine 0.031mg 0.058mg Beetroot
Methionine 0.009mg 0.018mg Beetroot
Phenylalanine 0.023mg 0.046mg Beetroot
Valine 0.03mg 0.056mg Beetroot
Histidine 0.016mg 0.021mg Beetroot
Saturated Fat 0.034g 0.027g Beetroot
Monounsaturated Fat 0.013g 0.032g Beetroot
Polyunsaturated fat 0.067g 0.06g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Sauerkraut
12%
Beetroot
Minerals Daily Need Coverage Score
24%
Sauerkraut
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 4.98g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 583mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.5)
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.