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Sauerkraut vs. Carrot — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and carrots

  • Sauerkraut has more iron, vitamin C, and copper; however, carrots are higher in vitamin A and vitamin B3.
  • Carrots cover your daily need for vitamin A, 334% more than sauerkraut.
  • Sauerkraut has 10 times more sodium than carrots. While sauerkraut has 661mg of sodium, carrots have 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" 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%
Carrot
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more IronIron +390%
Contains more CopperCopper +113.3%
Contains more SeleniumSelenium +500%
Contains more PotassiumPotassium +88.2%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -89.6%
~equal in Magnesium ~12mg
~equal in Calcium ~33mg
~equal in Manganese ~0.143mg

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%
Carrot
6
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +149.2%
Contains more FolateFolate +26.3%
Contains more CholineCholine +18.2%
Contains more Vitamin AVitamin A +83400%
Contains more Vitamin EVitamin E +371.4%
Contains more Vitamin B1Vitamin B1 +214.3%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +587.4%
Contains more Vitamin B5Vitamin B5 +193.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~13.2µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Carrot DV% diff.
Vitamin A 1µg 835µg 93%
Sodium 661mg 69mg 26%
Iron 1.47mg 0.3mg 15%
Vitamin C 14.7mg 5.9mg 10%
Copper 0.096mg 0.045mg 6%
Vitamin B3 0.143mg 0.983mg 5%
Vitamin B1 0.021mg 0.066mg 4%
Vitamin B5 0.093mg 0.273mg 4%
Potassium 170mg 320mg 4%
Vitamin B2 0.022mg 0.058mg 3%
Vitamin E 0.14mg 0.66mg 3%
Carbs 4.28g 9.58g 2%
Phosphorus 20mg 35mg 2%
Folate 24µg 19µg 1%
Vitamin B6 0.13mg 0.138mg 1%
Selenium 0.6µg 0.1µg 1%
Calories 19kcal 41kcal 1%
Starch 1.43g 1%
Fructose 0.04g 0.55g 1%
Protein 0.91g 0.93g 0%
Fats 0.14g 0.24g 0%
Net carbs 1.38g 6.78g N/A
Magnesium 13mg 12mg 0%
Calcium 30mg 33mg 0%
Sugar 1.78g 4.74g N/A
Fiber 2.9g 2.8g 0%
Zinc 0.19mg 0.24mg 0%
Manganese 0.151mg 0.143mg 0%
Vitamin K 13µg 13.2µg 0%
Saturated fat 0.034g 0.037g 0%
Choline 10.4mg 8.8mg 0%
Monounsaturated fat 0.013g 0.014g 0%
Polyunsaturated fat 0.067g 0.117g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.025mg 0.191mg 0%
Isoleucine 0.021mg 0.077mg 0%
Leucine 0.029mg 0.102mg 0%
Lysine 0.031mg 0.101mg 0%
Methionine 0.009mg 0.02mg 0%
Phenylalanine 0.023mg 0.061mg 0%
Valine 0.03mg 0.069mg 0%
Histidine 0.016mg 0.04mg 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
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more OtherOther +124%
Contains more FatsFats +71.4%
Contains more CarbsCarbs +123.8%
~equal in Protein ~0.93g
~equal in Water ~88.29g

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
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Poly. FatPolyunsaturated fat +74.6%
~equal in Saturated fat ~0.037g
~equal in Monounsaturated fat ~0.014g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Carrot
4
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +321.4%
Contains more FructoseFructose +1275%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.