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  6. Sauerkraut vs. Dandelion greens

Sauerkraut vs. Dandelion greens — In-Depth Nutrition Comparison

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What are the main differences between Sauerkraut and Dandelion greens?

  • Dandelion greens have more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Iron, Vitamin B2, Calcium, Vitamin B1, and Vitamin B6 than Sauerkraut.
  • Dandelion greens' daily need coverage for Vitamin K is 638% higher.
  • Dandelion greens have 9 times less Sodium than Sauerkraut. Sauerkraut has 661mg of Sodium, while Dandelion greens have 76mg.

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

Infographic

Sauerkraut vs Dandelion greens 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
1
:
9
Dandelion greens
Dandelion greens
Contains more Selenium +20%
Contains more Calcium +523.3%
Contains more Iron +110.9%
Contains more Magnesium +176.9%
Contains more Phosphorus +230%
Contains more Potassium +133.5%
Contains less Sodium -88.5%
Contains more Zinc +115.8%
Contains more Copper +78.1%
Contains more Manganese +126.5%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains more Selenium +20%
Contains more Calcium +523.3%
Contains more Iron +110.9%
Contains more Magnesium +176.9%
Contains more Phosphorus +230%
Contains more Potassium +133.5%
Contains less Sodium -88.5%
Contains more Zinc +115.8%
Contains more Copper +78.1%
Contains more Manganese +126.5%

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
1
:
9
Dandelion greens
Dandelion greens
Contains more Vitamin B5 +10.7%
Contains more Vitamin A +56350%
Contains more Vitamin E +2357.1%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +804.8%
Contains more Vitamin B2 +1081.8%
Contains more Vitamin B3 +463.6%
Contains more Vitamin B6 +93.1%
Contains more Folate +12.5%
Contains more Vitamin K +5887.7%
Equal in Vitamin B5 - 0.084
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%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
Contains more Vitamin B5 +10.7%
Contains more Vitamin A +56350%
Contains more Vitamin E +2357.1%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +804.8%
Contains more Vitamin B2 +1081.8%
Contains more Vitamin B3 +463.6%
Contains more Vitamin B6 +93.1%
Contains more Folate +12.5%
Contains more Vitamin K +5887.7%
Equal in Vitamin B5 - 0.084

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Dandelion greens
Dandelion greens
Contains more Other +19.4%
Contains more Protein +196.7%
Contains more Fats +400%
Contains more Carbs +115%
Equal in Water - 85.6
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more Other +19.4%
Contains more Protein +196.7%
Contains more Fats +400%
Contains more Carbs +115%
Equal in Water - 85.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Dandelion greens
Dandelion greens
Contains less Saturated Fat -80%
Contains more Polyunsaturated fat +356.7%
Equal in Monounsaturated Fat - 0.014
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Contains less Saturated Fat -80%
Contains more Polyunsaturated fat +356.7%
Equal in Monounsaturated Fat - 0.014

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Dandelion greens Opinion
Net carbs 1.38g 5.7g Dandelion greens
Protein 0.91g 2.7g Dandelion greens
Fats 0.14g 0.7g Dandelion greens
Carbs 4.28g 9.2g Dandelion greens
Calories 19kcal 45kcal Dandelion greens
Fructose 0.04g Sauerkraut
Sugar 1.78g 0.71g Dandelion greens
Fiber 2.9g 3.5g Dandelion greens
Calcium 30mg 187mg Dandelion greens
Iron 1.47mg 3.1mg Dandelion greens
Magnesium 13mg 36mg Dandelion greens
Phosphorus 20mg 66mg Dandelion greens
Potassium 170mg 397mg Dandelion greens
Sodium 661mg 76mg Dandelion greens
Zinc 0.19mg 0.41mg Dandelion greens
Copper 0.096mg 0.171mg Dandelion greens
Manganese 0.151mg 0.342mg Dandelion greens
Selenium 0.6µg 0.5µg Sauerkraut
Vitamin A 18IU 10161IU Dandelion greens
Vitamin A RAE 1µg 508µg Dandelion greens
Vitamin E 0.14mg 3.44mg Dandelion greens
Vitamin C 14.7mg 35mg Dandelion greens
Vitamin B1 0.021mg 0.19mg Dandelion greens
Vitamin B2 0.022mg 0.26mg Dandelion greens
Vitamin B3 0.143mg 0.806mg Dandelion greens
Vitamin B5 0.093mg 0.084mg Sauerkraut
Vitamin B6 0.13mg 0.251mg Dandelion greens
Folate 24µg 27µg Dandelion greens
Vitamin K 13µg 778.4µg Dandelion greens
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.034g 0.17g Sauerkraut
Monounsaturated Fat 0.013g 0.014g Dandelion greens
Polyunsaturated fat 0.067g 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Dandelion greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Sauerkraut
246%
Dandelion greens
Minerals Daily Need Coverage Score
24%
Sauerkraut
39%
Dandelion greens

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.136g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Dandelion greens
Dandelion greens contains less Sodium (difference - 585mg)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $1)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.