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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.

Infographic

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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
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%

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 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%
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%
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%

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

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
Starch g g
Fructose 0.04g g 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
Vitamin A 18IU 33IU Beetroot
Vitamin E 0.14mg 0.04mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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

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.