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Sauerkraut vs Garden asparagus - In-Depth Nutrition Comparison

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Significant differences between Sauerkraut and Garden asparagus

  • Sauerkraut has more Vitamin C, however Garden asparagus is richer in Vitamin K, Copper, Vitamin B1, Vitamin B2, Iron, Folate, Vitamin E , and Vitamin B3.
  • Sauerkraut covers your daily Sodium needs 29% more than Garden asparagus.
  • Garden asparagus has 3 times less Vitamin C than Sauerkraut. Sauerkraut has 14.7mg of Vitamin C, while Garden asparagus has 5.6mg.
  • Garden asparagus contains less Sodium.

Specific food types used in this comparison are Sauerkraut, canned, solids and liquids and Asparagus, raw.

Infographic

Sauerkraut vs Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +25%
Contains more Iron +45.6%
Contains more Phosphorus +160%
Contains more Potassium +18.8%
Contains less Sodium -99.7%
Contains more Zinc +184.2%
Contains more Copper +96.9%
Equal in Magnesium - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +25%
Contains more Iron +45.6%
Contains more Phosphorus +160%
Contains more Potassium +18.8%
Contains less Sodium -99.7%
Contains more Zinc +184.2%
Contains more Copper +96.9%
Equal in Magnesium - 14

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
:
Contains more Vitamin C +162.5%
Contains more Vitamin B6 +42.9%
Contains more Vitamin A +4100%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +540.9%
Contains more Vitamin B3 +583.9%
Contains more Vitamin B5 +194.6%
Contains more Folate +116.7%
Contains more Vitamin K +220%
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 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin C +162.5%
Contains more Vitamin B6 +42.9%
Contains more Vitamin A +4100%
Contains more Vitamin E +707.1%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +540.9%
Contains more Vitamin B3 +583.9%
Contains more Vitamin B5 +194.6%
Contains more Folate +116.7%
Contains more Vitamin K +220%

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Garden asparagus Opinion
Net carbs 1.38g 1.78g Garden asparagus
Protein 0.91g 2.2g Garden asparagus
Fats 0.14g 0.12g Sauerkraut
Carbs 4.28g 3.88g Sauerkraut
Calories 19kcal 20kcal Garden asparagus
Starch g g
Fructose 0.04g 1g Garden asparagus
Sugar 1.78g 1.88g Sauerkraut
Fiber 2.9g 2.1g Sauerkraut
Calcium 30mg 24mg Sauerkraut
Iron 1.47mg 2.14mg Garden asparagus
Magnesium 13mg 14mg Garden asparagus
Phosphorus 20mg 52mg Garden asparagus
Potassium 170mg 202mg Garden asparagus
Sodium 661mg 2mg Garden asparagus
Zinc 0.19mg 0.54mg Garden asparagus
Copper 0.096mg 0.189mg Garden asparagus
Vitamin A 18IU 756IU Garden asparagus
Vitamin E 0.14mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 5.6mg Sauerkraut
Vitamin B1 0.021mg 0.143mg Garden asparagus
Vitamin B2 0.022mg 0.141mg Garden asparagus
Vitamin B3 0.143mg 0.978mg Garden asparagus
Vitamin B5 0.093mg 0.274mg Garden asparagus
Vitamin B6 0.13mg 0.091mg Sauerkraut
Folate 24µg 52µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 13µg 41.6µg Garden asparagus
Tryptophan 0.008mg 0.027mg Garden asparagus
Threonine 0.025mg 0.084mg Garden asparagus
Isoleucine 0.021mg 0.075mg Garden asparagus
Leucine 0.029mg 0.128mg Garden asparagus
Lysine 0.031mg 0.104mg Garden asparagus
Methionine 0.009mg 0.031mg Garden asparagus
Phenylalanine 0.023mg 0.075mg Garden asparagus
Valine 0.03mg 0.115mg Garden asparagus
Histidine 0.016mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.04g Sauerkraut
Monounsaturated Fat 0.013g 0g Sauerkraut
Polyunsaturated fat 0.067g 0.05g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
29
Garden asparagus
Mineral Summary Score
28
Sauerkraut
27
Garden asparagus

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
13%
Garden asparagus
Carbohydrates
4%
Sauerkraut
4%
Garden asparagus
Fats
1%
Sauerkraut
1%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $3)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 659mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.