Sauerkraut vs. Coconut — In-Depth Nutrition Comparison
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Summary of differences between sauerkraut and coconut
- Sauerkraut has more vitamin C and vitamin K; however, coconut is higher in manganese, copper, fiber, selenium, phosphorus, and iron.
- Coconut covers your daily need for saturated fat, 148% more than sauerkraut.
- Sauerkraut has 65 times more vitamin K than coconut. While sauerkraut has 13µg of vitamin K, coconut has only 0.2µg.
- Coconut has less sodium.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Nuts, coconut meat, 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 CalciumCalcium | +114.3% |
| Contains more MagnesiumMagnesium | +146.2% |
| Contains more PotassiumPotassium | +109.4% |
| Contains more IronIron | +65.3% |
| Contains more CopperCopper | +353.1% |
| Contains more ZincZinc | +478.9% |
| Contains more PhosphorusPhosphorus | +465% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +893.4% |
| Contains more SeleniumSelenium | +1583.3% |
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 | +345.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +140.7% |
| Contains more Vitamin KVitamin K | +6400% |
| Contains more Vitamin EVitamin E | +71.4% |
| Contains more Vitamin B1Vitamin B1 | +214.3% |
| Contains more Vitamin B3Vitamin B3 | +277.6% |
| Contains more Vitamin B5Vitamin B5 | +222.6% |
| Contains more CholineCholine | +16.3% |
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:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more WaterWater | +96.9% |
| Contains more OtherOther | +124% |
| Contains more ProteinProtein | +265.9% |
| Contains more FatsFats | +23821.4% |
| Contains more CarbsCarbs | +255.8% |
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
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +10861.5% |
| Contains more Poly. FatPolyunsaturated fat | +446.3% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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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 | |
|
DV% diff. |
| Saturated fat | 0.034g | 29.698g | 135% |
| Manganese | 0.151mg | 1.5mg | 59% |
| Fats | 0.14g | 33.49g | 51% |
| Copper | 0.096mg | 0.435mg | 38% |
| Sodium | 661mg | 20mg | 28% |
| Fiber | 2.9g | 9g | 24% |
| Selenium | 0.6µg | 10.1µg | 17% |
| Calories | 19kcal | 354kcal | 17% |
| Phosphorus | 20mg | 113mg | 13% |
| Vitamin C | 14.7mg | 3.3mg | 13% |
| Iron | 1.47mg | 2.43mg | 12% |
| Vitamin K | 13µg | 0.2µg | 11% |
| Zinc | 0.19mg | 1.1mg | 8% |
| Vitamin B6 | 0.13mg | 0.054mg | 6% |
| Potassium | 170mg | 356mg | 5% |
| Magnesium | 13mg | 32mg | 5% |
| Protein | 0.91g | 3.33g | 5% |
| Monounsaturated fat | 0.013g | 1.425g | 4% |
| Vitamin B5 | 0.093mg | 0.3mg | 4% |
| Vitamin B1 | 0.021mg | 0.066mg | 4% |
| Carbs | 4.28g | 15.23g | 4% |
| Polyunsaturated fat | 0.067g | 0.366g | 2% |
| Calcium | 30mg | 14mg | 2% |
| Vitamin B3 | 0.143mg | 0.54mg | 2% |
| Folate | 24µg | 26µg | 1% |
| Vitamin E | 0.14mg | 0.24mg | 1% |
| Net carbs | 1.38g | 6.23g | N/A |
| Sugar | 1.78g | 6.23g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B2 | 0.022mg | 0.02mg | 0% |
| Choline | 10.4mg | 12.1mg | 0% |
| Tryptophan | 0.008mg | 0.039mg | 0% |
| Threonine | 0.025mg | 0.121mg | 0% |
| Isoleucine | 0.021mg | 0.131mg | 0% |
| Leucine | 0.029mg | 0.247mg | 0% |
| Lysine | 0.031mg | 0.147mg | 0% |
| Methionine | 0.009mg | 0.062mg | 0% |
| Phenylalanine | 0.023mg | 0.169mg | 0% |
| Valine | 0.03mg | 0.202mg | 0% |
| Histidine | 0.016mg | 0.077mg | 0% |
| Fructose | 0.04g | 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 |
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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%
8%
Minerals Daily Need Coverage Score
24%
63%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 4.45g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 29.664g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 27)
Which food is cheaper?
Sauerkraut is cheaper (difference - $1.6)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 641mg)
Which food is richer in minerals?
Coconut 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.