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Sauerkraut vs. Fennel — In-Depth Nutrition Comparison

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What are the main differences between Sauerkraut and Fennel?

  • Sauerkraut is richer in Iron, and Vitamin B6, while Fennel is higher in Vitamin K, Potassium, and Vitamin A RAE.
  • Fennel's daily need coverage for Vitamin K is 42% higher.
  • Fennel has 13 times less Sodium than Sauerkraut. Sauerkraut has 661mg of Sodium, while Fennel has 52mg.

We used Sauerkraut, canned, solids and liquids and Fennel, bulb, raw types in this comparison.

Infographic

Sauerkraut vs Fennel 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.
Contains more Iron +101.4%
Contains more Copper +45.5%
Contains more Calcium +63.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +150%
Contains more Potassium +143.5%
Contains less Sodium -92.1%
Contains more Manganese +26.5%
Contains more Selenium +16.7%
Equal in Zinc - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains more Iron +101.4%
Contains more Copper +45.5%
Contains more Calcium +63.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +150%
Contains more Potassium +143.5%
Contains less Sodium -92.1%
Contains more Manganese +26.5%
Contains more Selenium +16.7%
Equal in Zinc - 0.2

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.
:
7
Fennel
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +110%
Contains more Vitamin B6 +176.6%
Contains more Vitamin A +5250%
Contains more Vitamin E +314.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B5 +149.5%
Contains more Folate +12.5%
Contains more Vitamin K +383.1%
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 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +110%
Contains more Vitamin B6 +176.6%
Contains more Vitamin A +5250%
Contains more Vitamin E +314.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B5 +149.5%
Contains more Folate +12.5%
Contains more Vitamin K +383.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +104.8%
Contains more Protein +36.3%
Contains more Fats +42.9%
Contains more Carbs +70.6%
Equal in Water - 90.21
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Other +104.8%
Contains more Protein +36.3%
Contains more Fats +42.9%
Contains more Carbs +70.6%
Equal in Water - 90.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +423.1%
Contains more Polyunsaturated fat +152.2%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +423.1%
Contains more Polyunsaturated fat +152.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Fennel
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Fennel Opinion
Net carbs 1.38g 4.2g Fennel
Protein 0.91g 1.24g Fennel
Fats 0.14g 0.2g Fennel
Carbs 4.28g 7.3g Fennel
Calories 19kcal 31kcal Fennel
Fructose 0.04g Sauerkraut
Sugar 1.78g 3.93g Sauerkraut
Fiber 2.9g 3.1g Fennel
Calcium 30mg 49mg Fennel
Iron 1.47mg 0.73mg Sauerkraut
Magnesium 13mg 17mg Fennel
Phosphorus 20mg 50mg Fennel
Potassium 170mg 414mg Fennel
Sodium 661mg 52mg Fennel
Zinc 0.19mg 0.2mg Fennel
Copper 0.096mg 0.066mg Sauerkraut
Manganese 0.151mg 0.191mg Fennel
Selenium 0.6µg 0.7µg Fennel
Vitamin A 18IU 963IU Fennel
Vitamin A RAE 1µg 48µg Fennel
Vitamin E 0.14mg 0.58mg Fennel
Vitamin C 14.7mg 12mg Sauerkraut
Vitamin B1 0.021mg 0.01mg Sauerkraut
Vitamin B2 0.022mg 0.032mg Fennel
Vitamin B3 0.143mg 0.64mg Fennel
Vitamin B5 0.093mg 0.232mg Fennel
Vitamin B6 0.13mg 0.047mg Sauerkraut
Folate 24µg 27µg Fennel
Vitamin K 13µg 62.8µg Fennel
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.034g 0.09g Sauerkraut
Monounsaturated Fat 0.013g 0.068g Fennel
Polyunsaturated fat 0.067g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Sauerkraut
28%
Fennel
Minerals Daily Need Coverage Score
24%
Sauerkraut
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 609mg)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.8)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is richer in vitamins?
Fennel
Fennel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.