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Sauerkraut vs Carrot - In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Carrot

  • Sauerkraut has more Iron, Vitamin C, and Copper, however Carrot is higher in Vitamin A RAE, and Vitamin B3.
  • Carrot covers your daily need of Vitamin A RAE 93% more than Sauerkraut.
  • Sauerkraut has 10 times more Sodium than Carrot. While Sauerkraut has 661mg of Sodium, Carrot has only 69mg.

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

Infographic

Sauerkraut vs Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +390%
Contains more Copper +113.3%
Contains more Phosphorus +75%
Contains more Potassium +88.2%
Contains less Sodium -89.6%
Contains more Zinc +26.3%
Equal in Calcium - 33
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Contains more Iron +390%
Contains more Copper +113.3%
Contains more Phosphorus +75%
Contains more Potassium +88.2%
Contains less Sodium -89.6%
Contains more Zinc +26.3%
Equal in Calcium - 33
Equal in Magnesium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Carrot
Contains more Vitamin C +149.2%
Contains more Folate +26.3%
Contains more Vitamin A +92711.1%
Contains more Vitamin E +371.4%
Contains more Vitamin B1 +214.3%
Contains more Vitamin B2 +163.6%
Contains more Vitamin B3 +587.4%
Contains more Vitamin B5 +193.5%
Equal in Vitamin B6 - 0.138
Equal in Vitamin K - 13.2
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin C +149.2%
Contains more Folate +26.3%
Contains more Vitamin A +92711.1%
Contains more Vitamin E +371.4%
Contains more Vitamin B1 +214.3%
Contains more Vitamin B2 +163.6%
Contains more Vitamin B3 +587.4%
Contains more Vitamin B5 +193.5%
Equal in Vitamin B6 - 0.138
Equal in Vitamin K - 13.2

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Carrot
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Carrot Opinion
Net carbs 1.38g 6.78g Carrot
Protein 0.91g 0.93g Carrot
Fats 0.14g 0.24g Carrot
Carbs 4.28g 9.58g Carrot
Calories 19kcal 41kcal Carrot
Starch g 1.43g Carrot
Fructose 0.04g 0.55g Carrot
Sugar 1.78g 4.74g Sauerkraut
Fiber 2.9g 2.8g Sauerkraut
Calcium 30mg 33mg Carrot
Iron 1.47mg 0.3mg Sauerkraut
Magnesium 13mg 12mg Sauerkraut
Phosphorus 20mg 35mg Carrot
Potassium 170mg 320mg Carrot
Sodium 661mg 69mg Carrot
Zinc 0.19mg 0.24mg Carrot
Copper 0.096mg 0.045mg Sauerkraut
Vitamin A 18IU 16706IU Carrot
Vitamin E 0.14mg 0.66mg Carrot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 5.9mg Sauerkraut
Vitamin B1 0.021mg 0.066mg Carrot
Vitamin B2 0.022mg 0.058mg Carrot
Vitamin B3 0.143mg 0.983mg Carrot
Vitamin B5 0.093mg 0.273mg Carrot
Vitamin B6 0.13mg 0.138mg Carrot
Folate 24µg 19µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg 13.2µg Carrot
Tryptophan 0.008mg 0.012mg Carrot
Threonine 0.025mg 0.191mg Carrot
Isoleucine 0.021mg 0.077mg Carrot
Leucine 0.029mg 0.102mg Carrot
Lysine 0.031mg 0.101mg Carrot
Methionine 0.009mg 0.02mg Carrot
Phenylalanine 0.023mg 0.061mg Carrot
Valine 0.03mg 0.069mg Carrot
Histidine 0.016mg 0.04mg Carrot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.037g Sauerkraut
Monounsaturated Fat 0.013g 0.014g Carrot
Polyunsaturated fat 0.067g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
98
Carrot
Mineral Summary Score
28
Sauerkraut
13
Carrot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
6%
Carrot
Carbohydrates
4%
Sauerkraut
10%
Carrot
Fats
1%
Sauerkraut
1%
Carrot

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.96g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 7)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 592mg)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.6)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.