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  6. Sauerkraut vs. Endive

Sauerkraut vs. Endive — In-Depth Nutrition Comparison

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Important differences between sauerkraut and endive

  • Sauerkraut has more vitamin C, vitamin B6, and iron; however, endive has more vitamin K, vitamin A, folate, vitamin B5, manganese, and zinc.
  • Endive's daily need coverage for vitamin K is 182% more.
  • Sauerkraut has 30 times more sodium than endive. Sauerkraut has 661mg of sodium, while endive has 22mg.
  • Endive has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Endive, raw.

Infographic

Sauerkraut vs Endive 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%
Endive
Endive
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more IronIron +77.1%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +73.3%
Contains more PotassiumPotassium +84.7%
Contains more ZincZinc +315.8%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +178.1%
~equal in Copper ~0.099mg

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%
Endive
Endive
9
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +126.2%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin EVitamin E +214.3%
Contains more Vitamin B1Vitamin B1 +281%
Contains more Vitamin B2Vitamin B2 +240.9%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +867.7%
Contains more Vitamin KVitamin K +1676.9%
Contains more FolateFolate +491.7%
Contains more CholineCholine +61.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Endive DV% diff.
Vitamin K 13µg 231µg 182%
Folate 24µg 142µg 30%
Sodium 661mg 22mg 28%
Vitamin B5 0.093mg 0.9mg 16%
Manganese 0.151mg 0.42mg 12%
Vitamin A 1µg 108µg 12%
Vitamin C 14.7mg 6.5mg 9%
Vitamin B6 0.13mg 0.02mg 8%
Iron 1.47mg 0.83mg 8%
Zinc 0.19mg 0.79mg 5%
Vitamin B1 0.021mg 0.08mg 5%
Vitamin B2 0.022mg 0.075mg 4%
Potassium 170mg 314mg 4%
Vitamin B3 0.143mg 0.4mg 2%
Calcium 30mg 52mg 2%
Vitamin E 0.14mg 0.44mg 2%
Fiber 2.9g 3.1g 1%
Phosphorus 20mg 28mg 1%
Choline 10.4mg 16.8mg 1%
Selenium 0.6µg 0.2µg 1%
Protein 0.91g 1.25g 1%
Calories 19kcal 17kcal 0%
Fats 0.14g 0.2g 0%
Carbs 4.28g 3.35g 0%
Net carbs 1.38g 0.25g N/A
Magnesium 13mg 15mg 0%
Sugar 1.78g 0.25g N/A
Copper 0.096mg 0.099mg 0%
Saturated fat 0.034g 0.048g 0%
Monounsaturated fat 0.013g 0.004g 0%
Polyunsaturated fat 0.067g 0.087g 0%
Tryptophan 0.008mg 0.005mg 0%
Threonine 0.025mg 0.05mg 0%
Isoleucine 0.021mg 0.072mg 0%
Leucine 0.029mg 0.098mg 0%
Lysine 0.031mg 0.063mg 0%
Methionine 0.009mg 0.014mg 0%
Phenylalanine 0.023mg 0.053mg 0%
Valine 0.03mg 0.063mg 0%
Histidine 0.016mg 0.023mg 0%
Fructose 0.04g 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
Endive
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more CarbsCarbs +27.8%
Contains more OtherOther +52.5%
Contains more ProteinProtein +37.4%
Contains more FatsFats +42.9%
~equal in Water ~93.79g

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
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -29.2%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +29.9%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.