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  6. Sauerkraut vs. Plantain raw

Sauerkraut vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between sauerkraut and plantain raw?

  • Sauerkraut is richer in iron and vitamin K, while plantain raw is higher in vitamin A, vitamin B6, potassium, and magnesium.
  • Sauerkraut's daily need coverage for sodium is 29% higher.
  • Plantain raw has 19 times less vitamin K than sauerkraut. Sauerkraut has 13µg of vitamin K, while plantain raw has 0.7µg.
  • Plantain raw is lower in sodium.

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

Infographic

Sauerkraut vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +900%
Contains more IronIron +145%
Contains more CopperCopper +18.5%
Contains more ZincZinc +35.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +184.6%
Contains more PotassiumPotassium +193.5%
Contains more PhosphorusPhosphorus +70%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +150%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin KVitamin K +1757.1%
Contains more Vitamin CVitamin C +25.2%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B1Vitamin B1 +147.6%
Contains more Vitamin B2Vitamin B2 +145.5%
Contains more Vitamin B3Vitamin B3 +379.7%
Contains more Vitamin B5Vitamin B5 +179.6%
Contains more Vitamin B6Vitamin B6 +130%
Contains more CholineCholine +29.8%
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Plantain raw DV% diff.
Sodium 661mg 4mg 29%
Vitamin B6 0.13mg 0.299mg 13%
Iron 1.47mg 0.6mg 11%
Vitamin K 13µg 0.7µg 10%
Potassium 170mg 499mg 10%
Carbs 4.28g 31.89g 9%
Manganese 0.151mg 7%
Magnesium 13mg 37mg 6%
Vitamin A 1µg 56µg 6%
Calories 19kcal 122kcal 5%
Vitamin C 14.7mg 18.4mg 4%
Vitamin B5 0.093mg 0.26mg 3%
Vitamin B3 0.143mg 0.686mg 3%
Vitamin B1 0.021mg 0.052mg 3%
Calcium 30mg 3mg 3%
Phosphorus 20mg 34mg 2%
Vitamin B2 0.022mg 0.054mg 2%
Copper 0.096mg 0.081mg 2%
Fiber 2.9g 2.3g 2%
Selenium 0.6µg 1.5µg 2%
Folate 24µg 22µg 1%
Choline 10.4mg 13.5mg 1%
Protein 0.91g 1.3g 1%
Fats 0.14g 0.37g 0%
Net carbs 1.38g 29.59g N/A
Sugar 1.78g 15g N/A
Zinc 0.19mg 0.14mg 0%
Vitamin E 0.14mg 0.14mg 0%
Saturated fat 0.034g 0.143g 0%
Monounsaturated fat 0.013g 0.032g 0%
Polyunsaturated fat 0.067g 0.069g 0%
Tryptophan 0.008mg 0.015mg 0%
Threonine 0.025mg 0.034mg 0%
Isoleucine 0.021mg 0.036mg 0%
Leucine 0.029mg 0.059mg 0%
Lysine 0.031mg 0.06mg 0%
Methionine 0.009mg 0.017mg 0%
Phenylalanine 0.023mg 0.044mg 0%
Valine 0.03mg 0.046mg 0%
Histidine 0.016mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +41.7%
Contains more OtherOther +85.3%
Contains more ProteinProtein +42.9%
Contains more FatsFats +164.3%
Contains more CarbsCarbs +645.1%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +146.2%
~equal in Polyunsaturated fat ~0.069g

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.