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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.

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Sauerkraut vs Beetroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +83.8%
Contains more Calcium +87.5%
Contains more Copper +28%
Contains more Potassium +91.2%
Contains more Magnesium +76.9%
Contains more Zinc +84.2%
Contains more Phosphorus +100%
Contains less Sodium -88.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Iron +83.8%
Contains more Calcium +87.5%
Contains more Copper +28%
Contains more Potassium +91.2%
Contains more Magnesium +76.9%
Contains more Zinc +84.2%
Contains more Phosphorus +100%
Contains less Sodium -88.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +200%
Contains more Vitamin E +250%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Contains more Vitamin C +200%
Contains more Vitamin E +250%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
12
Beetroot
Mineral Summary Score
28
Sauerkraut
18
Beetroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
10%
Beetroot
Carbohydrates
4%
Sauerkraut
10%
Beetroot
Fats
1%
Sauerkraut
1%
Beetroot

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Beetroot Opinion
Calories 19 43 Beetroot
Protein 0.91 1.61 Beetroot
Fats 0.14 0.17 Beetroot
Vitamin C 14.7 4.9 Sauerkraut
Net carbs 1.3799999952316284 6.760000228881836 Beetroot
Carbs 4.28 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.8 Sauerkraut
Calcium 30 16 Sauerkraut
Potassium 170 325 Beetroot
Magnesium 13 23 Beetroot
Sugar 1.78 6.76 Sauerkraut
Fiber 2.9 2.8 Sauerkraut
Copper 0.096 0.075 Sauerkraut
Zinc 0.19 0.35 Beetroot
Starch
Phosphorus 20 40 Beetroot
Sodium 661 78 Beetroot
Vitamin A 18 33 Beetroot
Vitamin E 0.14 0.04 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.021 0.031 Beetroot
Vitamin B2 0.022 0.04 Beetroot
Vitamin B3 0.143 0.334 Beetroot
Vitamin B5 0.093 0.155 Beetroot
Vitamin B6 0.13 0.067 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 0.2 Sauerkraut
Folate 24 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.034 0.027 Beetroot
Monounsaturated Fat 0.013 0.032 Beetroot
Polyunsaturated fat 0.067 0.06 Sauerkraut
Tryptophan 0.008 0.019 Beetroot
Threonine 0.025 0.047 Beetroot
Isoleucine 0.021 0.048 Beetroot
Leucine 0.029 0.068 Beetroot
Lysine 0.031 0.058 Beetroot
Methionine 0.009 0.018 Beetroot
Phenylalanine 0.023 0.046 Beetroot
Valine 0.03 0.056 Beetroot
Histidine 0.016 0.021 Beetroot
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.