Sauerkraut vs. Cranberries — In-Depth Nutrition Comparison
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What are the differences between sauerkraut and cranberries?
- Sauerkraut is higher in iron, vitamin K, folate, and vitamin B6; however, cranberries are richer in vitamin E and manganese.
- Sauerkraut's daily need coverage for sodium is 29% more.
- Cranberries contain 24 times less folate than sauerkraut. Sauerkraut contains 24µg of folate, while cranberries contain 1µg.
- Cranberries have less sodium.
- Sauerkraut has a lower glycemic index (32) than cranberries (45).
We used Sauerkraut, canned, solids, and liquids and Cranberries, raw types in this article.
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 MagnesiumMagnesium | +116.7% |
| Contains more CalciumCalcium | +275% |
| Contains more PotassiumPotassium | +112.5% |
| Contains more IronIron | +539.1% |
| Contains more CopperCopper | +71.4% |
| Contains more ZincZinc | +111.1% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains more SeleniumSelenium | +500% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +76.8% |
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 B1Vitamin B1 | +75% |
| Contains more Vitamin B3Vitamin B3 | +41.6% |
| Contains more Vitamin B6Vitamin B6 | +128.1% |
| Contains more Vitamin KVitamin K | +160% |
| Contains more FolateFolate | +2300% |
| Contains more CholineCholine | +89.1% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +842.9% |
| Contains more Vitamin B5Vitamin B5 | +217.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 661mg | 2mg | 29% |
| Iron | 1.47mg | 0.23mg | 16% |
| Vitamin E | 0.14mg | 1.32mg | 8% |
| Vitamin K | 13µg | 5µg | 7% |
| Folate | 24µg | 1µg | 6% |
| Vitamin B6 | 0.13mg | 0.057mg | 6% |
| Manganese | 0.151mg | 0.267mg | 5% |
| Copper | 0.096mg | 0.056mg | 4% |
| Vitamin B5 | 0.093mg | 0.295mg | 4% |
| Carbs | 4.28g | 11.97g | 3% |
| Potassium | 170mg | 80mg | 3% |
| Fiber | 2.9g | 3.6g | 3% |
| Magnesium | 13mg | 6mg | 2% |
| Calcium | 30mg | 8mg | 2% |
| Protein | 0.91g | 0.46g | 1% |
| Choline | 10.4mg | 5.5mg | 1% |
| Selenium | 0.6µg | 0.1µg | 1% |
| Calories | 19kcal | 46kcal | 1% |
| Vitamin B1 | 0.021mg | 0.012mg | 1% |
| Fructose | 0.04g | 0.67g | 1% |
| Vitamin C | 14.7mg | 14mg | 1% |
| Phosphorus | 20mg | 11mg | 1% |
| Zinc | 0.19mg | 0.09mg | 1% |
| Fats | 0.14g | 0.13g | 0% |
| Net carbs | 1.38g | 8.37g | N/A |
| Sugar | 1.78g | 4.27g | N/A |
| Vitamin A | 1µg | 3µg | 0% |
| Vitamin B2 | 0.022mg | 0.02mg | 0% |
| Vitamin B3 | 0.143mg | 0.101mg | 0% |
| Saturated fat | 0.034g | 0.008g | 0% |
| Monounsaturated fat | 0.013g | 0.018g | 0% |
| Polyunsaturated fat | 0.067g | 0.055g | 0% |
| Tryptophan | 0.008mg | 0.003mg | 0% |
| Threonine | 0.025mg | 0.028mg | 0% |
| Isoleucine | 0.021mg | 0.033mg | 0% |
| Leucine | 0.029mg | 0.053mg | 0% |
| Lysine | 0.031mg | 0.039mg | 0% |
| Methionine | 0.009mg | 0.003mg | 0% |
| Phenylalanine | 0.023mg | 0.036mg | 0% |
| Valine | 0.03mg | 0.045mg | 0% |
| Histidine | 0.016mg | 0.018mg | 0% |
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:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +97.8% |
| Contains more OtherOther | +1691.7% |
| Contains more CarbsCarbs | +179.7% |
~equal in
Fats
~0.13g
~equal in
Water
~87.32g
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
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains more Poly. FatPolyunsaturated fat | +21.8% |
| Contains less Sat. FatSaturated fat | -76.5% |
| Contains more Mono. FatMonounsaturated fat | +38.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +2357.1% |
| Contains more FructoseFructose | +1575% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
