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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 RAE, 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

Sauerkraut vs Endive 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 Iron +77.1%
Contains more Calcium +73.3%
Contains more Magnesium +15.4%
Contains more Phosphorus +40%
Contains more Potassium +84.7%
Contains less Sodium -96.7%
Contains more Zinc +315.8%
Equal in Copper - 0.099
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Iron +77.1%
Contains more Calcium +73.3%
Contains more Magnesium +15.4%
Contains more Phosphorus +40%
Contains more Potassium +84.7%
Contains less Sodium -96.7%
Contains more Zinc +315.8%
Equal in Copper - 0.099

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
:
8
Endive
Contains more Vitamin C +126.2%
Contains more Vitamin B6 +550%
Contains more Vitamin A +11938.9%
Contains more Vitamin E +214.3%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +240.9%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +867.7%
Contains more Folate +491.7%
Contains more Vitamin K +1676.9%
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 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin C +126.2%
Contains more Vitamin B6 +550%
Contains more Vitamin A +11938.9%
Contains more Vitamin E +214.3%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +240.9%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +867.7%
Contains more Folate +491.7%
Contains more Vitamin K +1676.9%

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 Endive
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Endive Opinion
Net carbs 1.38g 0.25g Sauerkraut
Protein 0.91g 1.25g Endive
Fats 0.14g 0.2g Endive
Carbs 4.28g 3.35g Sauerkraut
Calories 19kcal 17kcal Sauerkraut
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 0.25g Endive
Fiber 2.9g 3.1g Endive
Calcium 30mg 52mg Endive
Iron 1.47mg 0.83mg Sauerkraut
Magnesium 13mg 15mg Endive
Phosphorus 20mg 28mg Endive
Potassium 170mg 314mg Endive
Sodium 661mg 22mg Endive
Zinc 0.19mg 0.79mg Endive
Copper 0.096mg 0.099mg Endive
Vitamin A 18IU 2167IU Endive
Vitamin E 0.14mg 0.44mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 6.5mg Sauerkraut
Vitamin B1 0.021mg 0.08mg Endive
Vitamin B2 0.022mg 0.075mg Endive
Vitamin B3 0.143mg 0.4mg Endive
Vitamin B5 0.093mg 0.9mg Endive
Vitamin B6 0.13mg 0.02mg Sauerkraut
Folate 24µg 142µg Endive
Vitamin B12 0µg 0µg
Vitamin K 13µg 231µg Endive
Tryptophan 0.008mg 0.005mg Sauerkraut
Threonine 0.025mg 0.05mg Endive
Isoleucine 0.021mg 0.072mg Endive
Leucine 0.029mg 0.098mg Endive
Lysine 0.031mg 0.063mg Endive
Methionine 0.009mg 0.014mg Endive
Phenylalanine 0.023mg 0.053mg Endive
Valine 0.03mg 0.063mg Endive
Histidine 0.016mg 0.023mg Endive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.048g Sauerkraut
Monounsaturated Fat 0.013g 0.004g Sauerkraut
Polyunsaturated fat 0.067g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Endive
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
79
Endive
Mineral Summary Score
28
Sauerkraut
19
Endive

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
8%
Endive
Carbohydrates
4%
Sauerkraut
3%
Endive
Fats
1%
Sauerkraut
1%
Endive

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 639mg)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.6)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.