Sauerkraut vs. Dates — In-Depth Nutrition Comparison
Compare
What are the main differences between sauerkraut and dates?
- Sauerkraut is richer in vitamin C and vitamin K, while dates are higher in fiber, potassium, copper, vitamin B5, magnesium, vitamin B3, and phosphorus.
- Sauerkraut's daily need coverage for sodium is 29% higher.
- Dates have 37 times less vitamin C than sauerkraut. Sauerkraut has 14.7mg of vitamin C, while dates have 0.4mg.
- Dates are lower in sodium.
We used Sauerkraut, canned, solids and liquids and Dates, deglet noor types in this comparison.
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.
| Contains more IronIron | +44.1% |
| Contains more MagnesiumMagnesium | +230.8% |
| Contains more CalciumCalcium | +30% |
| Contains more PotassiumPotassium | +285.9% |
| Contains more CopperCopper | +114.6% |
| Contains more ZincZinc | +52.6% |
| Contains more PhosphorusPhosphorus | +210% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +73.5% |
| Contains more SeleniumSelenium | +400% |
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 CVitamin C | +3575% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +180% |
| Contains more Vitamin KVitamin K | +381.5% |
| Contains more FolateFolate | +26.3% |
| Contains more CholineCholine | +65.1% |
| Contains more Vitamin B1Vitamin B1 | +147.6% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +790.9% |
| Contains more Vitamin B5Vitamin B5 | +533.3% |
| Contains more Vitamin B6Vitamin B6 | +26.9% |
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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more WaterWater | +350.7% |
| Contains more OtherOther | +34.4% |
| Contains more ProteinProtein | +169.2% |
| Contains more FatsFats | +178.6% |
| Contains more CarbsCarbs | +1653% |
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Poly. FatPolyunsaturated fat | +252.6% |
| Contains more Mono. FatMonounsaturated fat | +176.9% |
~equal in
Saturated fat
~0.032g
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:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +14092.9% |
| Contains more FructoseFructose | +48800% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 661mg | 2mg | 29% |
| Fructose | 0.04g | 19.56g | 24% |
| Carbs | 4.28g | 75.03g | 24% |
| Fiber | 2.9g | 8g | 20% |
| Vitamin C | 14.7mg | 0.4mg | 16% |
| Potassium | 170mg | 656mg | 14% |
| Calories | 19kcal | 282kcal | 13% |
| Copper | 0.096mg | 0.206mg | 12% |
| Vitamin B5 | 0.093mg | 0.589mg | 10% |
| Vitamin K | 13µg | 2.7µg | 9% |
| Magnesium | 13mg | 43mg | 7% |
| Vitamin B3 | 0.143mg | 1.274mg | 7% |
| Iron | 1.47mg | 1.02mg | 6% |
| Phosphorus | 20mg | 62mg | 6% |
| Manganese | 0.151mg | 0.262mg | 5% |
| Selenium | 0.6µg | 3µg | 4% |
| Vitamin B1 | 0.021mg | 0.052mg | 3% |
| Vitamin B2 | 0.022mg | 0.066mg | 3% |
| Protein | 0.91g | 2.45g | 3% |
| Vitamin B6 | 0.13mg | 0.165mg | 3% |
| Vitamin E | 0.14mg | 0.05mg | 1% |
| Folate | 24µg | 19µg | 1% |
| Choline | 10.4mg | 6.3mg | 1% |
| Calcium | 30mg | 39mg | 1% |
| Zinc | 0.19mg | 0.29mg | 1% |
| Fats | 0.14g | 0.39g | 0% |
| Net carbs | 1.38g | 67.03g | N/A |
| Sugar | 1.78g | 63.35g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.034g | 0.032g | 0% |
| Monounsaturated fat | 0.013g | 0.036g | 0% |
| Polyunsaturated fat | 0.067g | 0.019g | 0% |
| Tryptophan | 0.008mg | 0.012mg | 0% |
| Threonine | 0.025mg | 0.043mg | 0% |
| Isoleucine | 0.021mg | 0.049mg | 0% |
| Leucine | 0.029mg | 0.084mg | 0% |
| Lysine | 0.031mg | 0.066mg | 0% |
| Methionine | 0.009mg | 0.022mg | 0% |
| Phenylalanine | 0.023mg | 0.05mg | 0% |
| Valine | 0.03mg | 0.071mg | 0% |
| Histidine | 0.016mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
12%
Minerals Daily Need Coverage Score
24%
29%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 61.57g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 10)
Which food is cheaper?
Sauerkraut is cheaper (difference - $1)
Which food contains less Sodium?
Dates contains less Sodium (difference - 659mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.002g)
Which food is richer in minerals?
Dates is relatively richer in minerals
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.