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  6. Sauerkraut vs. Carambola

Sauerkraut vs. Carambola — In-Depth Nutrition Comparison

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How are sauerkraut and carambola different?

  • Sauerkraut is higher in iron, vitamin K, and vitamin B6; however, carambola is richer in vitamin C and vitamin B5.
  • Daily need coverage for sodium for sauerkraut is 29% higher.
  • Carambola has less sodium.
  • Sauerkraut has a lower glycemic index (32) than carambola (45).

Sauerkraut, canned, solids, and liquids and Carambola, (starfruit), raw are the varieties used in this article.

Infographic

Sauerkraut vs Carambola 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.
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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +27.8%
Contains more IronIron +1737.5%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +308.1%
Contains more CopperCopper +42.7%
Contains less SodiumSodium -99.7%
~equal in Selenium ~0.6µg

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B6Vitamin B6 +664.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +36.8%
Contains more Vitamin CVitamin C +134%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B3Vitamin B3 +156.6%
Contains more Vitamin B5Vitamin B5 +320.4%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Carambola DV% diff.
Sodium 661mg 2mg 29%
Vitamin C 14.7mg 34.4mg 22%
Iron 1.47mg 0.08mg 17%
Vitamin K 13µg 0µg 11%
Vitamin B6 0.13mg 0.017mg 9%
Vitamin B5 0.093mg 0.391mg 6%
Copper 0.096mg 0.137mg 5%
Manganese 0.151mg 0.037mg 5%
Folate 24µg 12µg 3%
Calcium 30mg 3mg 3%
Calories 19kcal 31kcal 1%
Polyunsaturated fat 0.067g 0.184g 1%
Choline 10.4mg 7.6mg 1%
Vitamin B3 0.143mg 0.367mg 1%
Vitamin B1 0.021mg 0.014mg 1%
Phosphorus 20mg 12mg 1%
Zinc 0.19mg 0.12mg 1%
Potassium 170mg 133mg 1%
Magnesium 13mg 10mg 1%
Carbs 4.28g 6.73g 1%
Protein 0.91g 1.04g 0%
Fats 0.14g 0.33g 0%
Net carbs 1.38g 3.93g N/A
Sugar 1.78g 3.98g N/A
Fiber 2.9g 2.8g 0%
Vitamin E 0.14mg 0.15mg 0%
Vitamin A 1µg 3µg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.022mg 0.016mg 0%
Saturated fat 0.034g 0.019g 0%
Monounsaturated fat 0.013g 0.03g 0%
Tryptophan 0.008mg 0.008mg 0%
Threonine 0.025mg 0.044mg 0%
Isoleucine 0.021mg 0.044mg 0%
Leucine 0.029mg 0.077mg 0%
Lysine 0.031mg 0.077mg 0%
Methionine 0.009mg 0.021mg 0%
Phenylalanine 0.023mg 0.037mg 0%
Valine 0.03mg 0.05mg 0%
Histidine 0.016mg 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more OtherOther +313.5%
Contains more ProteinProtein +14.3%
Contains more FatsFats +135.7%
Contains more CarbsCarbs +57.2%
~equal in Water ~91.38g

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains less Sat. FatSaturated fat -44.1%
Contains more Mono. FatMonounsaturated fat +130.8%
Contains more Poly. FatPolyunsaturated fat +174.6%

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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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.