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  6. Sauerkraut vs. Blueberry pie

Sauerkraut vs. Blueberry pie — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and blueberry pie

  • Sauerkraut is higher in vitamin C and vitamin B6, yet blueberry pie is higher in vitamin B1, selenium, vitamin B2, vitamin B3, and manganese.
  • Blueberry pie covers your daily vitamin B1 needs 12748% more than sauerkraut.
  • Sauerkraut contains 21 times more vitamin C than blueberry pie. While sauerkraut contains 14.7mg of vitamin C, blueberry pie contains only 0.7mg.
  • The amount of sodium in blueberry pie is lower.
  • The glycemic index of sauerkraut is lower.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Pie, blueberry, prepared from recipe.

Infographic

Sauerkraut vs Blueberry pie 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +328.6%
Contains more PotassiumPotassium +240%
Contains more IronIron +19.5%
Contains more CopperCopper +43.3%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +98.7%
Contains more SeleniumSelenium +1133.3%
~equal in Zinc ~0.2mg

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%
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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +282.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +728471.4%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +735%
Contains more Vitamin B5Vitamin B5 +33.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Blueberry pie DV% diff.
Vitamin B1 0.021mg 153mg 12748%
Sodium 661mg 185mg 21%
Polyunsaturated fat 0.067g 3.08g 20%
Fats 0.14g 11.9g 18%
Vitamin C 14.7mg 0.7mg 16%
Monounsaturated fat 0.013g 5.121g 13%
Saturated fat 0.034g 2.911g 13%
Fiber 2.9g 12%
Selenium 0.6µg 7.4µg 12%
Vitamin K 13µg 11%
Calories 19kcal 245kcal 11%
Carbs 4.28g 33.5g 10%
Vitamin B2 0.022mg 0.132mg 8%
Vitamin B6 0.13mg 0.034mg 7%
Vitamin B3 0.143mg 1.194mg 7%
Manganese 0.151mg 0.3mg 6%
Potassium 170mg 50mg 4%
Protein 0.91g 2.7g 4%
Copper 0.096mg 0.067mg 3%
Iron 1.47mg 1.23mg 3%
Calcium 30mg 7mg 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Phosphorus 20mg 30mg 1%
Vitamin B5 0.093mg 0.124mg 1%
Magnesium 13mg 8mg 1%
Net carbs 1.38g 33.5g N/A
Sugar 1.78g N/A
Zinc 0.19mg 0.2mg 0%
Vitamin A 1µg 2µg 0%
Folate 24µg 23µg 0%
Tryptophan 0.008mg 0.029mg 0%
Threonine 0.025mg 0.073mg 0%
Isoleucine 0.021mg 0.09mg 0%
Leucine 0.029mg 0.179mg 0%
Lysine 0.031mg 0.057mg 0%
Methionine 0.009mg 0.046mg 0%
Phenylalanine 0.023mg 0.127mg 0%
Valine 0.03mg 0.108mg 0%
Histidine 0.016mg 0.056mg 0%
Fructose 0.04g 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
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more WaterWater +80.7%
Contains more OtherOther +207.1%
Contains more ProteinProtein +196.7%
Contains more FatsFats +8400%
Contains more CarbsCarbs +682.7%

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
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +39292.3%
Contains more Poly. FatPolyunsaturated fat +4497%

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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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.