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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 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
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 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% 1.1% 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% 1.4% 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 AVitamin A +27.8%
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 D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 19kcal 25kcal Eggplant
Protein 0.91g 0.98g Eggplant
Fats 0.14g 0.18g Eggplant
Vitamin C 14.7mg 2.2mg Sauerkraut
Net carbs 1.38g 2.88g Eggplant
Carbs 4.28g 5.88g Eggplant
Magnesium 13mg 14mg Eggplant
Calcium 30mg 9mg Sauerkraut
Potassium 170mg 229mg Eggplant
Iron 1.47mg 0.23mg Sauerkraut
Sugar 1.78g 3.53g Sauerkraut
Fiber 2.9g 3g Eggplant
Copper 0.096mg 0.081mg Sauerkraut
Zinc 0.19mg 0.16mg Sauerkraut
Phosphorus 20mg 24mg Eggplant
Sodium 661mg 2mg Eggplant
Vitamin A 18IU 23IU Eggplant
Vitamin A 1µg 1µg
Vitamin E 0.14mg 0.3mg Eggplant
Manganese 0.151mg 0.232mg Eggplant
Selenium 0.6µg 0.3µg 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
Vitamin K 13µg 3.5µg Sauerkraut
Folate 24µg 22µg Sauerkraut
Choline 10.4mg 6.9mg Sauerkraut
Saturated Fat 0.034g 0.034g
Monounsaturated Fat 0.013g 0.016g Eggplant
Polyunsaturated fat 0.067g 0.076g Eggplant
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
Fructose 0.04g 1.54g Eggplant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Eggplant
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
8%
Eggplant
Minerals Daily Need Coverage Score
24%
Sauerkraut
12%
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

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.