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

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 A +∞%
Contains more Vitamin C +83.8%
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 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 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
Contains more Vitamin A +∞%
Contains more Vitamin C +83.8%
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%

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Celeriac Opinion
Net carbs 1.38g 7.4g Celeriac
Protein 0.91g 1.5g Celeriac
Fats 0.14g 0.3g Celeriac
Carbs 4.28g 9.2g Celeriac
Calories 19kcal 42kcal Celeriac
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 1.6g Celeriac
Fiber 2.9g 1.8g Sauerkraut
Calcium 30mg 43mg Celeriac
Iron 1.47mg 0.7mg Sauerkraut
Magnesium 13mg 20mg Celeriac
Phosphorus 20mg 115mg Celeriac
Potassium 170mg 300mg Celeriac
Sodium 661mg 100mg Celeriac
Zinc 0.19mg 0.33mg Celeriac
Copper 0.096mg 0.07mg Sauerkraut
Vitamin A 18IU 0IU Sauerkraut
Vitamin E 0.14mg 0.36mg Celeriac
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 8mg Sauerkraut
Vitamin B1 0.021mg 0.05mg Celeriac
Vitamin B2 0.022mg 0.06mg Celeriac
Vitamin B3 0.143mg 0.7mg Celeriac
Vitamin B5 0.093mg 0.352mg Celeriac
Vitamin B6 0.13mg 0.165mg Celeriac
Folate 24µg 8µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg 41µg Celeriac
Tryptophan 0.008mg mg Sauerkraut
Threonine 0.025mg mg Sauerkraut
Isoleucine 0.021mg mg Sauerkraut
Leucine 0.029mg mg Sauerkraut
Lysine 0.031mg mg Sauerkraut
Methionine 0.009mg mg Sauerkraut
Phenylalanine 0.023mg mg Sauerkraut
Valine 0.03mg mg Sauerkraut
Histidine 0.016mg mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.079g Sauerkraut
Monounsaturated Fat 0.013g 0.058g Celeriac
Polyunsaturated fat 0.067g 0.148g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Celeriac
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
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

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.

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.