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  6. Sauerkraut vs. Garden asparagus

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sauerkraut
Sauerkraut
1
:
9
Garden asparagus
Garden asparagus
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%
Contains more Selenium +283.3%
Equal in Magnesium - 14
Equal in Manganese - 0.158
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
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%
Contains more Selenium +283.3%
Equal in Magnesium - 14
Equal in Manganese - 0.158

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.
Sauerkraut
Sauerkraut
2
:
8
Garden asparagus
Garden asparagus
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%
Sauerkraut
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%
Garden asparagus
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +16.7%
Contains more Carbs +10.3%
Contains more Other +270.7%
Contains more Protein +141.8%
Equal in Carbs - 3.88
Equal in Water - 93.22
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +16.7%
Contains more Carbs +10.3%
Contains more Other +270.7%
Contains more Protein +141.8%
Equal in Carbs - 3.88
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
3
:
0
Garden asparagus
Garden asparagus
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +34%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +34%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
0
:
3
Garden asparagus
Garden asparagus
Contains more Sucrose +∞%
Contains more Glucose +364.3%
Contains more Fructose +2400%
Sauerkraut
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +364.3%
Contains more Fructose +2400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.151mg 0.158mg Garden asparagus
Selenium 0.6µg 2.3µg Garden asparagus
Vitamin A 18IU 756IU Garden asparagus
Vitamin A RAE 1µg 38µg Garden asparagus
Vitamin E 0.14mg 1.13mg Garden asparagus
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 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
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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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
29%
Garden asparagus
Minerals Daily Need Coverage Score
24%
Sauerkraut
25%
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

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. 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.