Sauerkraut vs. Celtuce — In-Depth Nutrition Comparison
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The main differences between Sauerkraut and Celtuce
- Sauerkraut is richer in Iron, Copper, and Vitamin B6, yet Celtuce is richer in Manganese, Vitamin A, Folate, and Vitamin C.
- Daily need coverage for Sodium from Sauerkraut is 28% higher.
- Sauerkraut contains 3 times more Iron than Celtuce. Sauerkraut contains 1.47mg of Iron, while Celtuce contains 0.55mg.
- Celtuce contains less Sodium.
Food types used in this article are Sauerkraut, canned, solids and liquids and Celtuce, raw.
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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 IronIron | +167.3% |
| Contains more CopperCopper | +140% |
| Contains more MagnesiumMagnesium | +115.4% |
| Contains more CalciumCalcium | +30% |
| Contains more PotassiumPotassium | +94.1% |
| Contains more ZincZinc | +42.1% |
| Contains more PhosphorusPhosphorus | +95% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +355.6% |
| Contains more SeleniumSelenium | +50% |
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 EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +160% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +32.7% |
| Contains more Vitamin AVitamin A | +19344.4% |
| Contains more Vitamin B1Vitamin B1 | +161.9% |
| Contains more Vitamin B2Vitamin B2 | +218.2% |
| Contains more Vitamin B3Vitamin B3 | +284.6% |
| Contains more Vitamin B5Vitamin B5 | +96.8% |
| Contains more FolateFolate | +91.7% |
~equal in
Vitamin D
~0µg
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:
0.85 g
Fats:
0.3 g
Carbs:
3.65 g
Water:
94.5 g
Other:
0.7 g
| Contains more CarbsCarbs | +17.3% |
| Contains more OtherOther | +207.1% |
| Contains more FatsFats | +114.3% |
~equal in
Protein
~0.85g
~equal in
Water
~94.5g
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 18kcal |
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| Protein | 0.91g | 0.85g |
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| Fats | 0.14g | 0.3g |
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| Vitamin C | 14.7mg | 19.5mg |
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| Net carbs | 1.38g | 1.95g |
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| Carbs | 4.28g | 3.65g |
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| Magnesium | 13mg | 28mg |
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| Calcium | 30mg | 39mg |
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| Potassium | 170mg | 330mg |
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| Iron | 1.47mg | 0.55mg |
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| Sugar | 1.78g |
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| Fiber | 2.9g | 1.7g |
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| Copper | 0.096mg | 0.04mg |
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| Zinc | 0.19mg | 0.27mg |
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| Phosphorus | 20mg | 39mg |
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| Sodium | 661mg | 11mg |
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| Vitamin A | 18IU | 3500IU |
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| Vitamin A | 1µg | 175µg |
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| Vitamin E | 0.14mg |
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| Manganese | 0.151mg | 0.688mg |
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| Selenium | 0.6µg | 0.9µg |
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| Vitamin B1 | 0.021mg | 0.055mg |
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| Vitamin B2 | 0.022mg | 0.07mg |
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| Vitamin B3 | 0.143mg | 0.55mg |
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| Vitamin B5 | 0.093mg | 0.183mg |
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| Vitamin B6 | 0.13mg | 0.05mg |
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| Vitamin K | 13µg |
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| Folate | 24µg | 46µg |
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| Choline | 10.4mg |
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| Saturated Fat | 0.034g |
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| Monounsaturated Fat | 0.013g |
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| Polyunsaturated fat | 0.067g |
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| Tryptophan | 0.008mg | 0.006mg |
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| Threonine | 0.025mg | 0.039mg |
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| Isoleucine | 0.021mg | 0.055mg |
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| Leucine | 0.029mg | 0.052mg |
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| Lysine | 0.031mg | 0.055mg |
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| Methionine | 0.009mg | 0.01mg |
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| Phenylalanine | 0.023mg | 0.036mg |
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| Valine | 0.03mg | 0.046mg |
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| Histidine | 0.016mg | 0.015mg |
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| Fructose | 0.04g |
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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 |
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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%
29%
Minerals Daily Need Coverage Score
24%
21%
Comparison summary
Which food is lower in Sugar?
Celtuce is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Celtuce contains less Sodium (difference - 650mg)
Which food is lower in Saturated Fat?
Celtuce is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Celtuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Celtuce is cheaper (difference - $1)
Which food is richer in minerals?
Celtuce is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.