Sauerkraut vs. Cardoon — In-Depth Nutrition Comparison
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Differences between Sauerkraut and Cardoon
- Sauerkraut has more Vitamin C, Iron, and Fiber, while Cardoon has more Copper, Folate, Magnesium, and Potassium.
- Sauerkraut's daily need coverage for Sodium is 21% higher.
- Cardoon contains 7 times less Vitamin C than Sauerkraut. Sauerkraut contains 14.7mg of Vitamin C, while Cardoon contains 2mg.
- The amount of Sodium in Cardoon is lower.
The food types used in this comparison are Sauerkraut, canned, solids and liquids and Cardoon, raw.
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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
+110%
Contains
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Zinc
+11.8%
Contains
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Selenium
+200%
Contains
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Calcium
+133.3%
Contains
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Magnesium
+223.1%
Contains
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Phosphorus
+15%
Contains
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Potassium
+135.3%
Contains
less
Sodium
-74.3%
Contains
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Copper
+140.6%
Contains
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Manganese
+69.5%
Contains
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Iron
+110%
Contains
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Zinc
+11.8%
Contains
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Selenium
+200%
Contains
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Calcium
+133.3%
Contains
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Magnesium
+223.1%
Contains
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Phosphorus
+15%
Contains
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Potassium
+135.3%
Contains
less
Sodium
-74.3%
Contains
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Copper
+140.6%
Contains
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Manganese
+69.5%
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+635%
Contains
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Vitamin B6
+12.1%
Contains
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Vitamin B2
+36.4%
Contains
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Vitamin B3
+109.8%
Contains
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Vitamin B5
+263.4%
Contains
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Folate
+183.3%
Equal in Vitamin B1 - 0.02
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+635%
Contains
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Vitamin B6
+12.1%
Contains
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Vitamin B2
+36.4%
Contains
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Vitamin B3
+109.8%
Contains
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Vitamin B5
+263.4%
Contains
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Folate
+183.3%
Equal in Vitamin B1 - 0.02
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+30%
Contains
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Fats
+40%
Contains
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Other
+90.3%
Equal in Carbs - 4.07
Equal in Water - 94
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
0.7 g
Fats:
0.1 g
Carbs:
4.07 g
Water:
94 g
Other:
1.13 g
Contains
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Protein
+30%
Contains
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Fats
+40%
Contains
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Other
+90.3%
Equal in Carbs - 4.07
Equal in Water - 94
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+63.4%
Contains
less
Saturated Fat
-67.6%
Contains
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Monounsaturated Fat
+38.5%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Saturated Fat:
0.011 g
Monounsaturated Fat:
0.018 g
Polyunsaturated fat:
0.041 g
Contains
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Polyunsaturated fat
+63.4%
Contains
less
Saturated Fat
-67.6%
Contains
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Monounsaturated Fat
+38.5%
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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| 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 | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.38g | 2.47g |
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| Protein | 0.91g | 0.7g |
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| Fats | 0.14g | 0.1g |
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| Carbs | 4.28g | 4.07g |
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| Calories | 19kcal | 17kcal |
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| Fructose | 0.04g |
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| Sugar | 1.78g |
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| Fiber | 2.9g | 1.6g |
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| Calcium | 30mg | 70mg |
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| Iron | 1.47mg | 0.7mg |
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| Magnesium | 13mg | 42mg |
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| Phosphorus | 20mg | 23mg |
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| Potassium | 170mg | 400mg |
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| Sodium | 661mg | 170mg |
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| Zinc | 0.19mg | 0.17mg |
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| Copper | 0.096mg | 0.231mg |
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| Manganese | 0.151mg | 0.256mg |
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| Selenium | 0.6µg | 0.2µg |
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| Vitamin A | 18IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.14mg |
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| Vitamin C | 14.7mg | 2mg |
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| Vitamin B1 | 0.021mg | 0.02mg |
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| Vitamin B2 | 0.022mg | 0.03mg |
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| Vitamin B3 | 0.143mg | 0.3mg |
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| Vitamin B5 | 0.093mg | 0.338mg |
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| Vitamin B6 | 0.13mg | 0.116mg |
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| Folate | 24µg | 68µg |
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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 | 0.011g |
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| Monounsaturated Fat | 0.013g | 0.018g |
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| Polyunsaturated fat | 0.067g | 0.041g |
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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%
10%
Minerals Daily Need Coverage Score
24%
26%
Comparison summary
Which food is lower in Sugar?
Cardoon is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Cardoon contains less Sodium (difference - 491mg)
Which food is lower in Saturated Fat?
Cardoon is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Cardoon is lower in glycemic index (difference - 32)
Which food is cheaper?
Cardoon is cheaper (difference - $1)
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.