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Sauerkraut vs. Custard apple — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and custard apple

  • Sauerkraut is higher in iron, yet custard apple is higher in vitamin B6, potassium, and vitamin B2.
  • Sauerkraut covers your daily sodium needs 29% more than custard apple.
  • Sauerkraut contains 2 times more iron than custard apple. While sauerkraut contains 1.47mg of iron, custard apple contains only 0.71mg.
  • The amount of sodium in custard apple is lower.
  • The glycemic index of sauerkraut is lower.

Food varieties used in this article are Sauerkraut, canned, solids and liquids and Custard-apple, (bullock's-heart), raw.

Infographic

Sauerkraut vs Custard apple 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 13% 9% 34% 27% 0% 0% 9% 0.52% 0% 0%
Contains more IronIron +107%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +124.7%
Contains less SodiumSodium -99.4%
~equal in Calcium ~30mg
~equal in Phosphorus ~21mg

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 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +30.6%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +281%
Contains more Vitamin B2Vitamin B2 +354.5%
Contains more Vitamin B3Vitamin B3 +249.7%
Contains more Vitamin B5Vitamin B5 +45.2%
Contains more Vitamin B6Vitamin B6 +70%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 g
Contains more WaterWater +29.4%
Contains more OtherOther +115%
Contains more ProteinProtein +86.8%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +488.8%

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
100%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Custard apple DV% diff.
Sodium 661mg 4mg 29%
Copper 0.096mg 11%
Vitamin K 13µg 11%
Iron 1.47mg 0.71mg 10%
Carbs 4.28g 25.2g 7%
Vitamin B6 0.13mg 0.221mg 7%
Manganese 0.151mg 7%
Folate 24µg 6%
Vitamin B2 0.022mg 0.1mg 6%
Potassium 170mg 382mg 6%
Vitamin B1 0.021mg 0.08mg 5%
Vitamin C 14.7mg 19.2mg 5%
Calories 19kcal 101kcal 4%
Zinc 0.19mg 2%
Protein 0.91g 1.7g 2%
Vitamin B3 0.143mg 0.5mg 2%
Choline 10.4mg 2%
Fiber 2.9g 2.4g 2%
Vitamin E 0.14mg 1%
Selenium 0.6µg 1%
Vitamin B5 0.093mg 0.135mg 1%
Magnesium 13mg 18mg 1%
Fats 0.14g 0.6g 1%
Saturated fat 0.034g 0.231g 1%
Net carbs 1.38g 22.8g N/A
Calcium 30mg 30mg 0%
Sugar 1.78g N/A
Phosphorus 20mg 21mg 0%
Vitamin A 1µg 2µg 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.067g 0%
Tryptophan 0.008mg 0.007mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0.037mg 0%
Methionine 0.009mg 0.004mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Custard apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Sauerkraut
14%
Custard apple
Minerals Daily Need Coverage Score
24%
Sauerkraut
9%
Custard apple

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.197g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Sugar?
Custard apple
Custard apple is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Custard apple
Custard apple contains less Sodium (difference - 657mg)
Which food is cheaper?
Custard apple
Custard apple is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.