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  6. Sauerkraut vs. Chard raw

Sauerkraut vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between sauerkraut and chard raw?

  • Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, vitamin E, manganese, copper, potassium, and vitamin B2 than sauerkraut.
  • Chard raw's daily need coverage for vitamin K is 681% higher.
  • Chard raw has 3 times less sodium than sauerkraut. Sauerkraut has 661mg of sodium, while chard raw has 213mg.

We used Sauerkraut, canned, solids, and liquids and Chard, swiss, raw types in this comparison.

Infographic

Sauerkraut vs Chard raw infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +523.1%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +122.9%
Contains more IronIron +22.4%
Contains more CopperCopper +86.5%
Contains more ZincZinc +89.5%
Contains more PhosphorusPhosphorus +130%
Contains less SodiumSodium -67.8%
Contains more ManganeseManganese +142.4%
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.
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%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B6Vitamin B6 +31.3%
Contains more FolateFolate +71.4%
Contains more Vitamin CVitamin C +104.1%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +84.9%
Contains more Vitamin KVitamin K +6284.6%
Contains more CholineCholine +73.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Chard raw DV% diff.
Vitamin K 13µg 830µg 681%
Vitamin A 1µg 306µg 34%
Sodium 661mg 213mg 19%
Vitamin C 14.7mg 30mg 17%
Magnesium 13mg 81mg 16%
Vitamin E 0.14mg 1.89mg 12%
Manganese 0.151mg 0.366mg 9%
Copper 0.096mg 0.179mg 9%
Potassium 170mg 379mg 6%
Fiber 2.9g 1.6g 5%
Vitamin B2 0.022mg 0.09mg 5%
Iron 1.47mg 1.8mg 4%
Phosphorus 20mg 46mg 4%
Folate 24µg 14µg 3%
Protein 0.91g 1.8g 2%
Vitamin B1 0.021mg 0.04mg 2%
Zinc 0.19mg 0.36mg 2%
Vitamin B5 0.093mg 0.172mg 2%
Vitamin B6 0.13mg 0.099mg 2%
Calcium 30mg 51mg 2%
Vitamin B3 0.143mg 0.4mg 2%
Selenium 0.6µg 0.9µg 1%
Choline 10.4mg 18mg 1%
Calories 19kcal 19kcal 0%
Fats 0.14g 0.2g 0%
Carbs 4.28g 3.74g 0%
Net carbs 1.38g 2.14g N/A
Sugar 1.78g 1.1g N/A
Saturated fat 0.034g 0.03g 0%
Monounsaturated fat 0.013g 0.04g 0%
Polyunsaturated fat 0.067g 0.07g 0%
Tryptophan 0.008mg 0.017mg 0%
Threonine 0.025mg 0.083mg 0%
Isoleucine 0.021mg 0.147mg 0%
Leucine 0.029mg 0.13mg 0%
Lysine 0.031mg 0.099mg 0%
Methionine 0.009mg 0.019mg 0%
Phenylalanine 0.023mg 0.11mg 0%
Valine 0.03mg 0.11mg 0%
Histidine 0.016mg 0.036mg 0%
Fructose 0.04g 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more CarbsCarbs +14.4%
Contains more OtherOther +34.4%
Contains more ProteinProtein +97.8%
Contains more FatsFats +42.9%
~equal in Water ~92.66g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -11.8%
Contains more Mono. FatMonounsaturated fat +207.7%
~equal in Polyunsaturated fat ~0.07g

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.