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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 of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +233.3%
Contains more Iron +539.1%
Contains more Zinc +18.8%
Contains more Copper +18.5%
Contains more Phosphorus +20%
Contains more Potassium +34.7%
Contains less Sodium -99.7%
Equal in Magnesium - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 10% 11% 21% 1% 5% 27%
Contains more Calcium +233.3%
Contains more Iron +539.1%
Contains more Zinc +18.8%
Contains more Copper +18.5%
Contains more Phosphorus +20%
Contains more Potassium +34.7%
Contains less Sodium -99.7%
Equal in Magnesium - 14

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +568.2%
Contains more Vitamin B6 +54.8%
Contains more Vitamin K +271.4%
Contains more Vitamin A +27.8%
Contains more Vitamin E +114.3%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +68.2%
Contains more Vitamin B3 +353.8%
Contains more Vitamin B5 +202.2%
Equal in Folate - 22
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 8% 10% 9% 13% 17% 20% 17% 0% 9%
Contains more Vitamin C +568.2%
Contains more Vitamin B6 +54.8%
Contains more Vitamin K +271.4%
Contains more Vitamin A +27.8%
Contains more Vitamin E +114.3%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +68.2%
Contains more Vitamin B3 +353.8%
Contains more Vitamin B5 +202.2%
Equal in Folate - 22

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Eggplant
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Eggplant Opinion
Net carbs 1.38g 2.88g Eggplant
Protein 0.91g 0.98g Eggplant
Fats 0.14g 0.18g Eggplant
Carbs 4.28g 5.88g Eggplant
Calories 19kcal 25kcal Eggplant
Starch g g
Fructose 0.04g 1.54g Eggplant
Sugar 1.78g 3.53g Sauerkraut
Fiber 2.9g 3g Eggplant
Calcium 30mg 9mg Sauerkraut
Iron 1.47mg 0.23mg Sauerkraut
Magnesium 13mg 14mg Eggplant
Phosphorus 20mg 24mg Eggplant
Potassium 170mg 229mg Eggplant
Sodium 661mg 2mg Eggplant
Zinc 0.19mg 0.16mg Sauerkraut
Copper 0.096mg 0.081mg Sauerkraut
Vitamin A 18IU 23IU Eggplant
Vitamin E 0.14mg 0.3mg Eggplant
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 2.2mg Sauerkraut
Vitamin B1 0.021mg 0.039mg Eggplant
Vitamin B2 0.022mg 0.037mg Eggplant
Vitamin B3 0.143mg 0.649mg Eggplant
Vitamin B5 0.093mg 0.281mg Eggplant
Vitamin B6 0.13mg 0.084mg Sauerkraut
Folate 24µg 22µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg 3.5µg Sauerkraut
Tryptophan 0.008mg 0.009mg Eggplant
Threonine 0.025mg 0.037mg Eggplant
Isoleucine 0.021mg 0.045mg Eggplant
Leucine 0.029mg 0.064mg Eggplant
Lysine 0.031mg 0.047mg Eggplant
Methionine 0.009mg 0.011mg Eggplant
Phenylalanine 0.023mg 0.043mg Eggplant
Valine 0.03mg 0.053mg Eggplant
Histidine 0.016mg 0.023mg Eggplant
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.034g
Monounsaturated Fat 0.013g 0.016g Eggplant
Polyunsaturated fat 0.067g 0.076g Eggplant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Eggplant
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
9
Eggplant
Mineral Summary Score
28
Sauerkraut
10
Eggplant

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
6%
Eggplant
Carbohydrates
4%
Sauerkraut
6%
Eggplant
Fats
1%
Sauerkraut
1%
Eggplant

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Eggplant
Eggplant is lower in glycemic index (difference - 2)
Which food is cheaper?
Eggplant
Eggplant is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.034 g)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.