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  6. Sauerkraut vs. Coriander

Sauerkraut vs. Coriander — In-Depth Nutrition Comparison

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The main differences between sauerkraut and coriander

  • Coriander is richer than sauerkraut in vitamin K, vitamin A, vitamin E, copper, vitamin C, manganese, vitamin B2, potassium, and vitamin B5.
  • Daily need coverage for vitamin K for coriander is 247% higher.
  • Sauerkraut contains 14 times more sodium than coriander. Sauerkraut contains 661mg of sodium, while coriander contains 46mg.

Food types used in this article are Sauerkraut, canned, solids, and liquids and Coriander (cilantro) leaves, raw.

Infographic

Sauerkraut vs Coriander 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.
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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +123.3%
Contains more PotassiumPotassium +206.5%
Contains more IronIron +20.4%
Contains more CopperCopper +134.4%
Contains more ZincZinc +163.2%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +182.1%
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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin CVitamin C +83.7%
Contains more Vitamin AVitamin A +33600%
Contains more Vitamin EVitamin E +1685.7%
Contains more Vitamin B1Vitamin B1 +219%
Contains more Vitamin B2Vitamin B2 +636.4%
Contains more Vitamin B3Vitamin B3 +679%
Contains more Vitamin B5Vitamin B5 +512.9%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +2284.6%
Contains more FolateFolate +158.3%
Contains more CholineCholine +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Coriander DV% diff.
Vitamin K 13µg 310µg 248%
Vitamin A 1µg 337µg 37%
Sodium 661mg 46mg 27%
Vitamin E 0.14mg 2.5mg 16%
Vitamin C 14.7mg 27mg 14%
Copper 0.096mg 0.225mg 14%
Manganese 0.151mg 0.426mg 12%
Vitamin B2 0.022mg 0.162mg 11%
Folate 24µg 62µg 10%
Potassium 170mg 521mg 10%
Vitamin B5 0.093mg 0.57mg 10%
Vitamin B3 0.143mg 1.114mg 6%
Phosphorus 20mg 48mg 4%
Vitamin B1 0.021mg 0.067mg 4%
Iron 1.47mg 1.77mg 4%
Calcium 30mg 67mg 4%
Zinc 0.19mg 0.5mg 3%
Magnesium 13mg 26mg 3%
Protein 0.91g 2.13g 2%
Monounsaturated fat 0.013g 0.275g 1%
Selenium 0.6µg 0.9µg 1%
Fats 0.14g 0.52g 1%
Vitamin B6 0.13mg 0.149mg 1%
Calories 19kcal 23kcal 0%
Carbs 4.28g 3.67g 0%
Net carbs 1.38g 0.87g N/A
Sugar 1.78g 0.87g N/A
Fiber 2.9g 2.8g 0%
Choline 10.4mg 12.8mg 0%
Saturated fat 0.034g 0.014g 0%
Polyunsaturated fat 0.067g 0.04g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 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% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more CarbsCarbs +16.6%
Contains more OtherOther +46.3%
Contains more ProteinProtein +134.1%
Contains more FatsFats +271.4%
~equal in Water ~92.21g

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +67.5%
Contains less Sat. FatSaturated fat -58.8%
Contains more Mono. FatMonounsaturated fat +2015.4%

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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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.