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.
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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.
Contains
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Calcium
+233.3%
Contains
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Iron
+539.1%
Contains
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Zinc
+18.8%
Contains
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Copper
+18.5%
Contains
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Selenium
+100%
Contains
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Phosphorus
+20%
Contains
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Potassium
+34.7%
Contains
less
Sodium
-99.7%
Contains
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Manganese
+53.6%
Equal in Magnesium - 14
Contains
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Calcium
+233.3%
Contains
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Iron
+539.1%
Contains
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Zinc
+18.8%
Contains
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Copper
+18.5%
Contains
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Selenium
+100%
Contains
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Phosphorus
+20%
Contains
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Potassium
+34.7%
Contains
less
Sodium
-99.7%
Contains
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Manganese
+53.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin C
+568.2%
Contains
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Vitamin B6
+54.8%
Contains
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Vitamin K
+271.4%
Contains
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Vitamin A
+27.8%
Contains
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Vitamin E
+114.3%
Contains
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Vitamin B1
+85.7%
Contains
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Vitamin B2
+68.2%
Contains
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Vitamin B3
+353.8%
Contains
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Vitamin B5
+202.2%
Equal in Folate - 22
Contains
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Vitamin C
+568.2%
Contains
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Vitamin B6
+54.8%
Contains
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Vitamin K
+271.4%
Contains
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Vitamin A
+27.8%
Contains
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Vitamin E
+114.3%
Contains
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Vitamin B1
+85.7%
Contains
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Vitamin B2
+68.2%
Contains
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Vitamin B3
+353.8%
Contains
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Vitamin B5
+202.2%
Equal in Folate - 22
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+225.8%
Contains
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Fats
+28.6%
Contains
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Carbs
+37.4%
Equal in Protein - 0.98
Equal in Water - 92.3
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
0.98 g
Fats:
0.18 g
Carbs:
5.88 g
Water:
92.3 g
Other:
0.66 g
Contains
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Other
+225.8%
Contains
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Fats
+28.6%
Contains
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Carbs
+37.4%
Equal in Protein - 0.98
Equal in Water - 92.3
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+23.1%
Contains
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Polyunsaturated fat
+13.4%
Equal in Saturated Fat - 0.034
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.076 g
Contains
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Monounsaturated Fat
+23.1%
Contains
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Polyunsaturated fat
+13.4%
Equal in Saturated Fat - 0.034
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
Contains
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Glucose
+1028.6%
Contains
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Fructose
+3750%
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:
0.26 g
Glucose:
1.58 g
Fructose:
1.54 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+∞%
Contains
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Glucose
+1028.6%
Contains
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Fructose
+3750%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated Fat | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.38g | 2.88g |
|
| Protein | 0.91g | 0.98g |
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| Fats | 0.14g | 0.18g |
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| Carbs | 4.28g | 5.88g |
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| Calories | 19kcal | 25kcal |
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| Fructose | 0.04g | 1.54g |
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| Sugar | 1.78g | 3.53g |
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| Fiber | 2.9g | 3g |
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| Calcium | 30mg | 9mg |
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| Iron | 1.47mg | 0.23mg |
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| Magnesium | 13mg | 14mg |
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| Phosphorus | 20mg | 24mg |
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| Potassium | 170mg | 229mg |
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| Sodium | 661mg | 2mg |
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| Zinc | 0.19mg | 0.16mg |
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| Copper | 0.096mg | 0.081mg |
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| Manganese | 0.151mg | 0.232mg |
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| Selenium | 0.6µg | 0.3µg |
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| Vitamin A | 18IU | 23IU |
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| Vitamin A RAE | 1µg | 1µg | |
| Vitamin E | 0.14mg | 0.3mg |
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| Vitamin C | 14.7mg | 2.2mg |
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| Vitamin B1 | 0.021mg | 0.039mg |
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| Vitamin B2 | 0.022mg | 0.037mg |
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| Vitamin B3 | 0.143mg | 0.649mg |
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| Vitamin B5 | 0.093mg | 0.281mg |
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| Vitamin B6 | 0.13mg | 0.084mg |
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| Folate | 24µg | 22µg |
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| Vitamin K | 13µg | 3.5µg |
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| Tryptophan | 0.008mg | 0.009mg |
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| Threonine | 0.025mg | 0.037mg |
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| Isoleucine | 0.021mg | 0.045mg |
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| Leucine | 0.029mg | 0.064mg |
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| Lysine | 0.031mg | 0.047mg |
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| Methionine | 0.009mg | 0.011mg |
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| Phenylalanine | 0.023mg | 0.043mg |
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| Valine | 0.03mg | 0.053mg |
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| Histidine | 0.016mg | 0.023mg |
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| Saturated Fat | 0.034g | 0.034g | |
| Monounsaturated Fat | 0.013g | 0.016g |
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| Polyunsaturated fat | 0.067g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
24%
12%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Eggplant contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Eggplant is lower in glycemic index (difference - 2)
Which food is cheaper?
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.