Sauerkraut vs. Butterbur — In-Depth Nutrition Comparison
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A recap on differences between Sauerkraut and Butterbur
- Sauerkraut is higher in Iron, yet Butterbur is higher in Vitamin C, Potassium, Calcium, and Manganese.
- Sauerkraut covers your daily Sodium needs 28% more than Butterbur.
- Sauerkraut contains 15 times more Iron than Butterbur. While Sauerkraut contains 1.47mg of Iron, Butterbur contains only 0.1mg.
- The amount of Sodium in Butterbur is lower.
Food varieties used in this article are Sauerkraut, canned, solids and liquids and Butterbur, (fuki), raw.
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.
Contains
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Iron
+1370%
Contains
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Phosphorus
+66.7%
Contains
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Zinc
+18.8%
Contains
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Calcium
+243.3%
Contains
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Potassium
+285.3%
Contains
less
Sodium
-98.9%
Contains
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Manganese
+81.5%
Contains
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Selenium
+50%
Equal in Magnesium - 14
Equal in Copper - 0.103
Contains
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Iron
+1370%
Contains
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Phosphorus
+66.7%
Contains
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Zinc
+18.8%
Contains
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Calcium
+243.3%
Contains
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Potassium
+285.3%
Contains
less
Sodium
-98.9%
Contains
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Manganese
+81.5%
Contains
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Selenium
+50%
Equal in Magnesium - 14
Equal in Copper - 0.103
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.
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Contains
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Vitamin B5
+190.6%
Contains
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Vitamin B6
+35.4%
Contains
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Folate
+140%
Contains
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Vitamin A
+177.8%
Contains
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Vitamin C
+114.3%
Contains
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Vitamin B3
+39.9%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.02
Contains
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Vitamin B5
+190.6%
Contains
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Vitamin B6
+35.4%
Contains
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Folate
+140%
Contains
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Vitamin A
+177.8%
Contains
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Vitamin C
+114.3%
Contains
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Vitamin B3
+39.9%
Equal in Vitamin B1 - 0.02
Equal in Vitamin B2 - 0.02
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+133.3%
Contains
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Fats
+250%
Contains
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Carbs
+18.6%
Contains
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Other
+47.3%
Equal in Water - 94.5
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
0.39 g
Fats:
0.04 g
Carbs:
3.61 g
Water:
94.5 g
Other:
1.46 g
Contains
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Protein
+133.3%
Contains
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Fats
+250%
Contains
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Carbs
+18.6%
Contains
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Other
+47.3%
Equal in Water - 94.5
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.38g | 3.61g |
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| Protein | 0.91g | 0.39g |
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| Fats | 0.14g | 0.04g |
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| Carbs | 4.28g | 3.61g |
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| Calories | 19kcal | 14kcal |
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| Fructose | 0.04g |
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| Sugar | 1.78g |
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| Fiber | 2.9g |
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| Calcium | 30mg | 103mg |
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| Iron | 1.47mg | 0.1mg |
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| Magnesium | 13mg | 14mg |
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| Phosphorus | 20mg | 12mg |
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| Potassium | 170mg | 655mg |
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| Sodium | 661mg | 7mg |
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| Zinc | 0.19mg | 0.16mg |
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| Copper | 0.096mg | 0.103mg |
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| Manganese | 0.151mg | 0.274mg |
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| Selenium | 0.6µg | 0.9µg |
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| Vitamin A | 18IU | 50IU |
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| Vitamin A RAE | 1µg | 3µg |
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| Vitamin E | 0.14mg |
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| Vitamin C | 14.7mg | 31.5mg |
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| Vitamin B1 | 0.021mg | 0.02mg |
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| Vitamin B2 | 0.022mg | 0.02mg |
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| Vitamin B3 | 0.143mg | 0.2mg |
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| Vitamin B5 | 0.093mg | 0.032mg |
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| Vitamin B6 | 0.13mg | 0.096mg |
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| Folate | 24µg | 10µg |
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| Vitamin K | 13µg |
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| Tryptophan | 0.008mg |
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| Threonine | 0.025mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.031mg |
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| Methionine | 0.009mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.03mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.034g |
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| Monounsaturated Fat | 0.013g |
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| Polyunsaturated fat | 0.067g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
24%
19%
Comparison summary
Which food is richer in vitamins?
Sauerkraut is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Butterbur contains less Sodium (difference - 654mg)
Which food is lower in Saturated Fat?
Butterbur is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.