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  6. Sauerkraut vs. Fruit salad

Sauerkraut vs. Fruit salad — In-Depth Nutrition Comparison

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Important differences between sauerkraut and fruit salad

  • Sauerkraut has more iron, vitamin C, vitamin B6, fiber, folate, and copper; however, fruit salad has more vitamin A.
  • Sauerkraut's daily need coverage for sodium is 29% more.
  • Sauerkraut has 8 times more folate than fruit salad. Sauerkraut has 24µg of folate, while fruit salad has 3µg.
  • Fruit salad is lower in sodium.
  • Fruit salad has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids,, and liquids and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids,, and liquids.

Infographic

Sauerkraut vs Fruit salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +46.6%
Contains more IronIron +488%
Contains more CopperCopper +92%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +42.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.2%
~equal in Manganese ~0.151mg

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%
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +345.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B5Vitamin B5 +75.5%
Contains more Vitamin B6Vitamin B6 +381.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin B3Vitamin B3 +149%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Fruit salad DV% diff.
Sodium 661mg 5mg 29%
Iron 1.47mg 0.25mg 15%
Vitamin C 14.7mg 3.3mg 13%
Vitamin K 13µg 11%
Vitamin B6 0.13mg 0.027mg 8%
Fiber 2.9g 1g 8%
Folate 24µg 3µg 5%
Copper 0.096mg 0.05mg 5%
Vitamin A 1µg 30µg 3%
Carbs 4.28g 13.05g 3%
Calories 19kcal 50kcal 2%
Potassium 170mg 116mg 2%
Calcium 30mg 11mg 2%
Choline 10.4mg 2%
Protein 0.91g 0.51g 1%
Vitamin B5 0.093mg 0.053mg 1%
Vitamin B3 0.143mg 0.356mg 1%
Vitamin B2 0.022mg 0.014mg 1%
Vitamin B1 0.021mg 0.011mg 1%
Selenium 0.6µg 1%
Vitamin E 0.14mg 1%
Phosphorus 20mg 14mg 1%
Magnesium 13mg 8mg 1%
Fats 0.14g 0.03g 0%
Net carbs 1.38g 12.05g N/A
Sugar 1.78g N/A
Zinc 0.19mg 0.14mg 0%
Manganese 0.151mg 0.151mg 0%
Saturated fat 0.034g 0.004g 0%
Monounsaturated fat 0.013g 0.005g 0%
Polyunsaturated fat 0.067g 0.011g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +78.4%
Contains more FatsFats +366.7%
Contains more OtherOther +726.9%
Contains more CarbsCarbs +204.9%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +509.1%
Contains less Sat. FatSaturated fat -88.2%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.