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Sauerkraut vs Celeriac - In-Depth Nutrition Comparison

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Significant differences between Sauerkraut and Celeriac

  • Sauerkraut has more Iron, and Vitamin C, however Celeriac is richer in Vitamin K, Phosphorus, and Vitamin B5.
  • Sauerkraut covers your daily Sodium needs 24% more than Celeriac.
  • Celeriac has 3 times less Folate than Sauerkraut. Sauerkraut has 24µg of Folate, while Celeriac has 8µg.
  • Celeriac contains less Sodium.

Specific food types used in this comparison are Sauerkraut, canned, solids and liquids and Celeriac, raw.

Infographic

Sauerkraut vs Celeriac 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 +110%
Contains more Copper +37.1%
Contains more Calcium +43.3%
Contains more Potassium +76.5%
Contains more Magnesium +53.8%
Contains more Zinc +73.7%
Contains more Phosphorus +475%
Contains less Sodium -84.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 27% 13% 27% 15% 24% 10% 50% 14%
Contains more Iron +110%
Contains more Copper +37.1%
Contains more Calcium +43.3%
Contains more Potassium +76.5%
Contains more Magnesium +53.8%
Contains more Zinc +73.7%
Contains more Phosphorus +475%
Contains less Sodium -84.9%

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
:
Contains more Vitamin C +83.8%
Contains more Vitamin A +∞%
Contains more Folate +200%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +278.5%
Contains more Vitamin B6 +26.9%
Contains more Vitamin K +215.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 0% 8% 0% 13% 14% 14% 22% 39% 0% 103% 6%
Contains more Vitamin C +83.8%
Contains more Vitamin A +∞%
Contains more Folate +200%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +278.5%
Contains more Vitamin B6 +26.9%
Contains more Vitamin K +215.4%

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
20
Celeriac
Mineral Summary Score
28
Sauerkraut
22
Celeriac

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
9%
Celeriac
Carbohydrates
4%
Sauerkraut
9%
Celeriac
Fats
1%
Sauerkraut
1%
Celeriac

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 Celeriac
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Celeriac
Celeriac contains less Sodium (difference - 561mg)
Which food is cheaper?
Celeriac
Celeriac is cheaper (difference - $0.4)
Which food is richer in vitamins?
Celeriac
Celeriac 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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Celeriac Opinion
Calories 19 42 Celeriac
Protein 0.91 1.5 Celeriac
Fats 0.14 0.3 Celeriac
Vitamin C 14.7 8 Sauerkraut
Net carbs 1.3799999952316284 7.400000095367432 Celeriac
Carbs 4.28 9.2 Celeriac
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.7 Sauerkraut
Calcium 30 43 Celeriac
Potassium 170 300 Celeriac
Magnesium 13 20 Celeriac
Sugar 1.78 1.6 Celeriac
Fiber 2.9 1.8 Sauerkraut
Copper 0.096 0.07 Sauerkraut
Zinc 0.19 0.33 Celeriac
Starch
Phosphorus 20 115 Celeriac
Sodium 661 100 Celeriac
Vitamin A 18 0 Sauerkraut
Vitamin E 0.14 0.36 Celeriac
Vitamin D 0 0
Vitamin B1 0.021 0.05 Celeriac
Vitamin B2 0.022 0.06 Celeriac
Vitamin B3 0.143 0.7 Celeriac
Vitamin B5 0.093 0.352 Celeriac
Vitamin B6 0.13 0.165 Celeriac
Vitamin B12 0 0
Vitamin K 13 41 Celeriac
Folate 24 8 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.079 Sauerkraut
Monounsaturated Fat 0.013 0.058 Celeriac
Polyunsaturated fat 0.067 0.148 Celeriac
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 0.04 Sauerkraut

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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.