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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
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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 +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%
Equal in Zinc - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 13% 22% 37% 7% 6% 22%
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%
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" chart 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%

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 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals 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
Starch g g
Fructose 0.04g g 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
Vitamin A 18IU 963IU Fennel
Vitamin E 0.14mg 0.58mg Fennel
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 13µg 62.8µg Fennel
Tryptophan 0.008mg mg Sauerkraut
Threonine 0.025mg mg Sauerkraut
Isoleucine 0.021mg mg Sauerkraut
Leucine 0.029mg mg Sauerkraut
Lysine 0.031mg mg Sauerkraut
Methionine 0.009mg mg Sauerkraut
Phenylalanine 0.023mg mg Sauerkraut
Valine 0.03mg mg Sauerkraut
Histidine 0.016mg mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
28
Fennel
Mineral Summary Score
28
Sauerkraut
18
Fennel

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
7%
Fennel
Carbohydrates
4%
Sauerkraut
7%
Fennel
Fats
1%
Sauerkraut
1%
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 vitamins?
Fennel
Fennel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. 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.