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  6. Sauerkraut vs. Olive oil

Sauerkraut vs. Olive oil — In-Depth Nutrition Comparison

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Important differences between sauerkraut and olive oil

  • Sauerkraut has more vitamin C, fiber, iron, copper, vitamin B6, and manganese; however, olive oil has more vitamin E and vitamin K.
  • Olive oil's daily need coverage for vitamin E is 95% more.
  • Olive oil is lower in sodium.
  • Sauerkraut has a higher glycemic index than olive oil.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Oil, olive, salad or cooking.

Infographic

Sauerkraut vs Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +16900%
Contains more IronIron +162.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.7%

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 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3366.7%
Contains more Vitamin EVitamin E +10150%
Contains more Vitamin KVitamin K +363.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Olive oil DV% diff.
Monounsaturated fat 0.013g 72.961g 182%
Fats 0.14g 100g 154%
Vitamin E 0.14mg 14.35mg 95%
Polyunsaturated fat 0.067g 10.523g 70%
Saturated fat 0.034g 13.808g 63%
Calories 19kcal 884kcal 43%
Vitamin K 13µg 60.2µg 39%
Sodium 661mg 2mg 29%
Vitamin C 14.7mg 0mg 16%
Fiber 2.9g 0g 12%
Iron 1.47mg 0.56mg 11%
Copper 0.096mg 0mg 11%
Vitamin B6 0.13mg 0mg 10%
Manganese 0.151mg 0mg 7%
Folate 24µg 0µg 6%
Potassium 170mg 1mg 5%
Magnesium 13mg 0mg 3%
Calcium 30mg 1mg 3%
Phosphorus 20mg 0mg 3%
Vitamin B5 0.093mg 0mg 2%
Choline 10.4mg 0.3mg 2%
Vitamin B1 0.021mg 0mg 2%
Vitamin B2 0.022mg 0mg 2%
Protein 0.91g 0g 2%
Zinc 0.19mg 0mg 2%
Vitamin B3 0.143mg 0mg 1%
Selenium 0.6µg 0µg 1%
Carbs 4.28g 0g 1%
Net carbs 1.38g 0g N/A
Sugar 1.78g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0mg 0%
Threonine 0.025mg 0mg 0%
Isoleucine 0.021mg 0mg 0%
Leucine 0.029mg 0mg 0%
Lysine 0.031mg 0mg 0%
Methionine 0.009mg 0mg 0%
Phenylalanine 0.023mg 0mg 0%
Valine 0.03mg 0mg 0%
Histidine 0.016mg 0mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +71328.6%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +561138.5%
Contains more Poly. FatPolyunsaturated fat +15606%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.