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  6. Sauerkraut vs. Eggplant

Sauerkraut vs. Eggplant — In-Depth Nutrition Comparison

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How are sauerkraut and eggplant different?

  • Eggplant contains less iron, vitamin C, and vitamin K than sauerkraut.
  • Sauerkraut covers your daily need for sodium, 29% more than eggplant.
  • Sauerkraut has 7 times more vitamin C than eggplant. Sauerkraut has 14.7mg of vitamin C, while eggplant has 2.2mg.
  • Eggplant contains less sodium.

Sauerkraut, canned, solids, and liquids and Eggplant, raw types were used in this article.

Infographic

Sauerkraut vs Eggplant 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 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 1.6%
Contains more CalciumCalcium +233.3%
Contains more IronIron +539.1%
Contains more CopperCopper +18.5%
Contains more ZincZinc +18.8%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +34.7%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +53.6%
~equal in Magnesium ~14mg

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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
Contains more Vitamin CVitamin C +568.2%
Contains more Vitamin B6Vitamin B6 +54.8%
Contains more Vitamin KVitamin K +271.4%
Contains more CholineCholine +50.7%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B3Vitamin B3 +353.8%
Contains more Vitamin B5Vitamin B5 +202.2%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Eggplant DV% diff.
Sodium 661mg 2mg 29%
Iron 1.47mg 0.23mg 16%
Vitamin C 14.7mg 2.2mg 14%
Vitamin K 13µg 3.5µg 8%
Vitamin B6 0.13mg 0.084mg 4%
Vitamin B5 0.093mg 0.281mg 4%
Manganese 0.151mg 0.232mg 4%
Vitamin B3 0.143mg 0.649mg 3%
Fructose 0.04g 1.54g 2%
Copper 0.096mg 0.081mg 2%
Vitamin B1 0.021mg 0.039mg 2%
Potassium 170mg 229mg 2%
Calcium 30mg 9mg 2%
Folate 24µg 22µg 1%
Vitamin B2 0.022mg 0.037mg 1%
Choline 10.4mg 6.9mg 1%
Phosphorus 20mg 24mg 1%
Carbs 4.28g 5.88g 1%
Vitamin E 0.14mg 0.3mg 1%
Selenium 0.6µg 0.3µg 1%
Calories 19kcal 25kcal 0%
Protein 0.91g 0.98g 0%
Fats 0.14g 0.18g 0%
Net carbs 1.38g 2.88g N/A
Magnesium 13mg 14mg 0%
Sugar 1.78g 3.53g N/A
Fiber 2.9g 3g 0%
Zinc 0.19mg 0.16mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.034g 0.034g 0%
Monounsaturated fat 0.013g 0.016g 0%
Polyunsaturated fat 0.067g 0.076g 0%
Tryptophan 0.008mg 0.009mg 0%
Threonine 0.025mg 0.037mg 0%
Isoleucine 0.021mg 0.045mg 0%
Leucine 0.029mg 0.064mg 0%
Lysine 0.031mg 0.047mg 0%
Methionine 0.009mg 0.011mg 0%
Phenylalanine 0.023mg 0.043mg 0%
Valine 0.03mg 0.053mg 0%
Histidine 0.016mg 0.023mg 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
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more OtherOther +225.8%
Contains more FatsFats +28.6%
Contains more CarbsCarbs +37.4%
~equal in Protein ~0.98g
~equal in Water ~92.3g

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
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +23.1%
Contains more Poly. FatPolyunsaturated fat +13.4%
~equal in Saturated fat ~0.034g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
8% 47% 46%
Starch: 0 g
Sucrose: 0.26 g
Glucose: 1.58 g
Fructose: 1.54 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1028.6%
Contains more FructoseFructose +3750%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.