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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 B6, Potassium, Vitamin A RAE, 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.
Sauerkraut
Sauerkraut
5
:
5
Plantain raw
Plantain raw
Contains more Calcium +900%
Contains more Iron +145%
Contains more Zinc +35.7%
Contains more Copper +18.5%
Contains more Magnesium +184.6%
Contains more Phosphorus +70%
Contains more Potassium +193.5%
Contains less Sodium -99.4%
Contains more Selenium +150%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +900%
Contains more Iron +145%
Contains more Zinc +35.7%
Contains more Copper +18.5%
Contains more Magnesium +184.6%
Contains more Phosphorus +70%
Contains more Potassium +193.5%
Contains less Sodium -99.4%
Contains more Selenium +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.
Sauerkraut
Sauerkraut
2
:
7
Plantain raw
Plantain raw
Contains more Vitamin K +1757.1%
Contains more Vitamin A +6161.1%
Contains more Vitamin C +25.2%
Contains more Vitamin B1 +147.6%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +379.7%
Contains more Vitamin B5 +179.6%
Contains more Vitamin B6 +130%
Equal in Vitamin E - 0.14
Equal in Folate - 22
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin K +1757.1%
Contains more Vitamin A +6161.1%
Contains more Vitamin C +25.2%
Contains more Vitamin B1 +147.6%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +379.7%
Contains more Vitamin B5 +179.6%
Contains more Vitamin B6 +130%
Equal in Vitamin E - 0.14
Equal in Folate - 22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Plantain raw
Plantain raw
Contains more Water +41.7%
Contains more Other +85.3%
Contains more Protein +42.9%
Contains more Fats +164.3%
Contains more Carbs +645.1%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Water +41.7%
Contains more Other +85.3%
Contains more Protein +42.9%
Contains more Fats +164.3%
Contains more Carbs +645.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Plantain raw
Plantain raw
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +146.2%
Equal in Polyunsaturated fat - 0.069
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +146.2%
Equal in Polyunsaturated fat - 0.069

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Plantain raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Plantain raw Opinion
Net carbs 1.38g 29.59g Plantain raw
Protein 0.91g 1.3g Plantain raw
Fats 0.14g 0.37g Plantain raw
Carbs 4.28g 31.89g Plantain raw
Calories 19kcal 122kcal Plantain raw
Fructose 0.04g Sauerkraut
Sugar 1.78g 15g Sauerkraut
Fiber 2.9g 2.3g Sauerkraut
Calcium 30mg 3mg Sauerkraut
Iron 1.47mg 0.6mg Sauerkraut
Magnesium 13mg 37mg Plantain raw
Phosphorus 20mg 34mg Plantain raw
Potassium 170mg 499mg Plantain raw
Sodium 661mg 4mg Plantain raw
Zinc 0.19mg 0.14mg Sauerkraut
Copper 0.096mg 0.081mg Sauerkraut
Manganese 0.151mg Sauerkraut
Selenium 0.6µg 1.5µg Plantain raw
Vitamin A 18IU 1127IU Plantain raw
Vitamin A RAE 1µg 56µg Plantain raw
Vitamin E 0.14mg 0.14mg
Vitamin C 14.7mg 18.4mg Plantain raw
Vitamin B1 0.021mg 0.052mg Plantain raw
Vitamin B2 0.022mg 0.054mg Plantain raw
Vitamin B3 0.143mg 0.686mg Plantain raw
Vitamin B5 0.093mg 0.26mg Plantain raw
Vitamin B6 0.13mg 0.299mg Plantain raw
Folate 24µg 22µg Sauerkraut
Vitamin K 13µg 0.7µg Sauerkraut
Tryptophan 0.008mg 0.015mg Plantain raw
Threonine 0.025mg 0.034mg Plantain raw
Isoleucine 0.021mg 0.036mg Plantain raw
Leucine 0.029mg 0.059mg Plantain raw
Lysine 0.031mg 0.06mg Plantain raw
Methionine 0.009mg 0.017mg Plantain raw
Phenylalanine 0.023mg 0.044mg Plantain raw
Valine 0.03mg 0.046mg Plantain raw
Histidine 0.016mg 0.064mg Plantain raw
Saturated Fat 0.034g 0.143g Sauerkraut
Monounsaturated Fat 0.013g 0.032g Plantain raw
Polyunsaturated fat 0.067g 0.069g Plantain raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
13%
Sauerkraut
23%
Plantain raw
Minerals Daily Need Coverage Score
24%
Sauerkraut
15%
Plantain raw

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 13.22g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 657mg)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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.