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, Folate, Vitamin B5, Vitamin A, 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.
The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Endive, raw.
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.
| 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% |
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 more Vitamin CVitamin C | +126.2% |
| Contains more Vitamin B6Vitamin B6 | +550% |
| Contains more Vitamin AVitamin A | +11938.9% |
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
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
Saturated Fat:
Sat. Fat
0.034 g
Monounsaturated Fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
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% |
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 17kcal |
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| Protein | 0.91g | 1.25g |
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| Fats | 0.14g | 0.2g |
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| Vitamin C | 14.7mg | 6.5mg |
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| Net carbs | 1.38g | 0.25g |
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| Carbs | 4.28g | 3.35g |
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| Magnesium | 13mg | 15mg |
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| Calcium | 30mg | 52mg |
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| Potassium | 170mg | 314mg |
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| Iron | 1.47mg | 0.83mg |
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| Sugar | 1.78g | 0.25g |
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| Fiber | 2.9g | 3.1g |
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| Copper | 0.096mg | 0.099mg |
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| Zinc | 0.19mg | 0.79mg |
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| Phosphorus | 20mg | 28mg |
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| Sodium | 661mg | 22mg |
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| Vitamin A | 18IU | 2167IU |
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| Vitamin A | 1µg | 108µg |
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| Vitamin E | 0.14mg | 0.44mg |
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| Manganese | 0.151mg | 0.42mg |
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| Selenium | 0.6µg | 0.2µg |
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| Vitamin B1 | 0.021mg | 0.08mg |
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| Vitamin B2 | 0.022mg | 0.075mg |
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| Vitamin B3 | 0.143mg | 0.4mg |
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| Vitamin B5 | 0.093mg | 0.9mg |
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| Vitamin B6 | 0.13mg | 0.02mg |
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| Vitamin K | 13µg | 231µg |
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| Folate | 24µg | 142µg |
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| Choline | 10.4mg | 16.8mg |
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| Saturated Fat | 0.034g | 0.048g |
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| Monounsaturated Fat | 0.013g | 0.004g |
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| Polyunsaturated fat | 0.067g | 0.087g |
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| Tryptophan | 0.008mg | 0.005mg |
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| Threonine | 0.025mg | 0.05mg |
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| Isoleucine | 0.021mg | 0.072mg |
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| Leucine | 0.029mg | 0.098mg |
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| Lysine | 0.031mg | 0.063mg |
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| Methionine | 0.009mg | 0.014mg |
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| Phenylalanine | 0.023mg | 0.053mg |
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| Valine | 0.03mg | 0.063mg |
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| Histidine | 0.016mg | 0.023mg |
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| Fructose | 0.04g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
12%
74%
Minerals Daily Need Coverage Score
24%
21%
Comparison summary
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Endive is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Endive contains less Sodium (difference - 639mg)
Which food is cheaper?
Endive is cheaper (difference - $0.6)
Which food is richer in minerals?
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)