Sauerkraut vs. Celery — In-Depth Nutrition Comparison
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Important differences between sauerkraut and celery
- Sauerkraut has more iron, vitamin C, copper, and fiber; however, celery has more vitamin K and vitamin A.
- Sauerkraut's daily need coverage for sodium is 25% more.
- Sauerkraut has 7 times more iron than celery. Sauerkraut has 1.47mg of iron, while celery has 0.2mg.
- Celery is lower in sodium.
The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Celery, raw.
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.
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more IronIron | +635% |
| Contains more CopperCopper | +174.3% |
| Contains more ZincZinc | +46.2% |
| Contains more ManganeseManganese | +46.6% |
| Contains more SeleniumSelenium | +50% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +52.9% |
| Contains more PhosphorusPhosphorus | +20% |
| Contains less SodiumSodium | -87.9% |
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 more Vitamin CVitamin C | +374.2% |
| Contains more Vitamin B6Vitamin B6 | +75.7% |
| Contains more CholineCholine | +70.5% |
| Contains more Vitamin AVitamin A | +2100% |
| Contains more Vitamin EVitamin E | +92.9% |
| Contains more Vitamin B2Vitamin B2 | +159.1% |
| Contains more Vitamin B3Vitamin B3 | +123.8% |
| Contains more Vitamin B5Vitamin B5 | +164.5% |
| Contains more Vitamin KVitamin K | +125.4% |
| Contains more FolateFolate | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
0.69 g
Fats:
0.17 g
Carbs:
2.97 g
Water:
95.43 g
Other:
0.74 g
| Contains more ProteinProtein | +31.9% |
| Contains more CarbsCarbs | +44.1% |
| Contains more OtherOther | +190.5% |
| Contains more FatsFats | +21.4% |
~equal in
Water
~95.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.079 g
| Contains less Sat. FatSaturated fat | -19% |
| Contains more Mono. FatMonounsaturated fat | +146.2% |
| Contains more Poly. FatPolyunsaturated fat | +17.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.08 g
Glucose:
0.4 g
Fructose:
0.37 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.48 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +185.7% |
| Contains more FructoseFructose | +825% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
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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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 661mg | 80mg | 25% |
| Iron | 1.47mg | 0.2mg | 16% |
| Vitamin K | 13µg | 29.3µg | 14% |
| Vitamin C | 14.7mg | 3.1mg | 13% |
| Copper | 0.096mg | 0.035mg | 7% |
| Fiber | 2.9g | 1.6g | 5% |
| Vitamin B6 | 0.13mg | 0.074mg | 4% |
| Folate | 24µg | 36µg | 3% |
| Vitamin B5 | 0.093mg | 0.246mg | 3% |
| Vitamin B2 | 0.022mg | 0.057mg | 3% |
| Potassium | 170mg | 260mg | 3% |
| Manganese | 0.151mg | 0.103mg | 2% |
| Vitamin A | 1µg | 22µg | 2% |
| Vitamin B3 | 0.143mg | 0.32mg | 1% |
| Vitamin E | 0.14mg | 0.27mg | 1% |
| Zinc | 0.19mg | 0.13mg | 1% |
| Phosphorus | 20mg | 24mg | 1% |
| Choline | 10.4mg | 6.1mg | 1% |
| Calcium | 30mg | 40mg | 1% |
| Calories | 19kcal | 16kcal | 0% |
| Protein | 0.91g | 0.69g | 0% |
| Fats | 0.14g | 0.17g | 0% |
| Carbs | 4.28g | 2.97g | 0% |
| Net carbs | 1.38g | 1.37g | N/A |
| Magnesium | 13mg | 11mg | 0% |
| Sugar | 1.78g | 1.34g | N/A |
| Selenium | 0.6µg | 0.4µg | 0% |
| Vitamin B1 | 0.021mg | 0.021mg | 0% |
| Saturated fat | 0.034g | 0.042g | 0% |
| Monounsaturated fat | 0.013g | 0.032g | 0% |
| Polyunsaturated fat | 0.067g | 0.079g | 0% |
| Tryptophan | 0.008mg | 0.009mg | 0% |
| Threonine | 0.025mg | 0.02mg | 0% |
| Isoleucine | 0.021mg | 0.021mg | 0% |
| Leucine | 0.029mg | 0.032mg | 0% |
| Lysine | 0.031mg | 0.027mg | 0% |
| Methionine | 0.009mg | 0.005mg | 0% |
| Phenylalanine | 0.023mg | 0.02mg | 0% |
| Valine | 0.03mg | 0.027mg | 0% |
| Histidine | 0.016mg | 0.012mg | 0% |
| Fructose | 0.04g | 0.37g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
12%
14%
Minerals Daily Need Coverage Score
24%
10%
Comparison summary
Which food is richer in minerals?
Sauerkraut is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.008g)
Which food is lower in Sugar?
Celery is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Celery contains less Sodium (difference - 581mg)
Which food is cheaper?
Celery is cheaper (difference - $0.4)
Which food is richer in vitamins?
Celery is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)