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  6. Sauerkraut vs. Burdock root

Sauerkraut vs. Burdock root — In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Burdock root

  • Sauerkraut has more Vitamin C, Vitamin K, and Iron, however, Burdock root is higher in Vitamin B6, and Magnesium.
  • Sauerkraut covers your daily need of Sodium 29% more than Burdock root.
  • Sauerkraut has 8 times more Vitamin K than Burdock root. While Sauerkraut has 13µg of Vitamin K, Burdock root has only 1.6µg.
  • Burdock root has less Sodium.

These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Burdock root, raw.

Infographic

Sauerkraut vs Burdock root 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
2
:
8
Burdock root
Burdock root
Contains more Iron +83.8%
Contains more Copper +24.7%
Contains more Calcium +36.7%
Contains more Magnesium +192.3%
Contains more Phosphorus +155%
Contains more Potassium +81.2%
Contains less Sodium -99.2%
Contains more Zinc +73.7%
Contains more Manganese +53.6%
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%
Burdock root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 28% 22% 28% 1% 10% 26% 31% 4%
Contains more Iron +83.8%
Contains more Copper +24.7%
Contains more Calcium +36.7%
Contains more Magnesium +192.3%
Contains more Phosphorus +155%
Contains more Potassium +81.2%
Contains less Sodium -99.2%
Contains more Zinc +73.7%
Contains more Manganese +53.6%
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
5
:
5
Burdock root
Burdock root
Contains more Vitamin A +∞%
Contains more Vitamin C +390%
Contains more Vitamin B1 +110%
Contains more Vitamin K +712.5%
Contains more Vitamin E +171.4%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +109.8%
Contains more Vitamin B5 +245.2%
Contains more Vitamin B6 +84.6%
Equal in Folate - 23
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%
Burdock root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 10% 3% 7% 6% 20% 56% 18% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +390%
Contains more Vitamin B1 +110%
Contains more Vitamin K +712.5%
Contains more Vitamin E +171.4%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +109.8%
Contains more Vitamin B5 +245.2%
Contains more Vitamin B6 +84.6%
Equal in Folate - 23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Burdock root
Burdock root
Contains more Water +15.5%
Contains more Other +141.6%
Contains more Protein +68.1%
Contains more Carbs +305.1%
Equal in Fats - 0.15
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Burdock root
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 g
Contains more Water +15.5%
Contains more Other +141.6%
Contains more Protein +68.1%
Contains more Carbs +305.1%
Equal in Fats - 0.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Burdock root
Burdock root
Contains more Polyunsaturated fat +13.6%
Contains less Saturated Fat -26.5%
Contains more Monounsaturated Fat +184.6%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Burdock root
21% 31% 49%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.059 g
Contains more Polyunsaturated fat +13.6%
Contains less Saturated Fat -26.5%
Contains more Monounsaturated Fat +184.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Burdock root
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Burdock root Opinion
Net carbs 1.38g 14.04g Burdock root
Protein 0.91g 1.53g Burdock root
Fats 0.14g 0.15g Burdock root
Carbs 4.28g 17.34g Burdock root
Calories 19kcal 72kcal Burdock root
Fructose 0.04g Sauerkraut
Sugar 1.78g 2.9g Sauerkraut
Fiber 2.9g 3.3g Burdock root
Calcium 30mg 41mg Burdock root
Iron 1.47mg 0.8mg Sauerkraut
Magnesium 13mg 38mg Burdock root
Phosphorus 20mg 51mg Burdock root
Potassium 170mg 308mg Burdock root
Sodium 661mg 5mg Burdock root
Zinc 0.19mg 0.33mg Burdock root
Copper 0.096mg 0.077mg Sauerkraut
Manganese 0.151mg 0.232mg Burdock root
Selenium 0.6µg 0.7µg Burdock root
Vitamin A 18IU 0IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.38mg Burdock root
Vitamin C 14.7mg 3mg Sauerkraut
Vitamin B1 0.021mg 0.01mg Sauerkraut
Vitamin B2 0.022mg 0.03mg Burdock root
Vitamin B3 0.143mg 0.3mg Burdock root
Vitamin B5 0.093mg 0.321mg Burdock root
Vitamin B6 0.13mg 0.24mg Burdock root
Folate 24µg 23µg Sauerkraut
Vitamin K 13µg 1.6µg Sauerkraut
Tryptophan 0.008mg 0.006mg Sauerkraut
Threonine 0.025mg 0.026mg Burdock root
Isoleucine 0.021mg 0.03mg Burdock root
Leucine 0.029mg 0.032mg Burdock root
Lysine 0.031mg 0.067mg Burdock root
Methionine 0.009mg 0.009mg
Phenylalanine 0.023mg 0.033mg Burdock root
Valine 0.03mg 0.033mg Burdock root
Histidine 0.016mg 0.031mg Burdock root
Saturated Fat 0.034g 0.025g Burdock root
Monounsaturated Fat 0.013g 0.037g Burdock root
Polyunsaturated fat 0.067g 0.059g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Burdock root
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
11%
Burdock root
Minerals Daily Need Coverage Score
24%
Sauerkraut
19%
Burdock root

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Burdock root
Burdock root contains less Sodium (difference - 656mg)
Which food is lower in Saturated Fat?
Burdock root
Burdock root is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Burdock root
Burdock root is lower in glycemic index (difference - 32)
Which food is cheaper?
Burdock root
Burdock root is cheaper (difference - $1)
Which food is richer in minerals?
Burdock root
Burdock root is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Burdock root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169974/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.