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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
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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 Calcium +25%
Contains more Iron +45.6%
Contains more Potassium +18.8%
Contains more Copper +96.9%
Contains more Zinc +184.2%
Contains more Phosphorus +160%
Contains less Sodium -99.7%
Equal in Magnesium - 14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +25%
Contains more Iron +45.6%
Contains more Potassium +18.8%
Contains more Copper +96.9%
Contains more Zinc +184.2%
Contains more Phosphorus +160%
Contains less Sodium -99.7%
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 Vitamin K +220%
Contains more Folate +116.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
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 Vitamin K +220%
Contains more Folate +116.7%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Sauerkraut Garden asparagus Opinion
Calories 19 20 Garden asparagus
Protein 0.91 2.2 Garden asparagus
Fats 0.14 0.12 Sauerkraut
Vitamin C 14.7 5.6 Sauerkraut
Net carbs 1.3799999952316284 1.7799999713897705 Garden asparagus
Carbs 4.28 3.88 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 2.14 Garden asparagus
Calcium 30 24 Sauerkraut
Potassium 170 202 Garden asparagus
Magnesium 13 14 Garden asparagus
Sugar 1.78 1.88 Sauerkraut
Fiber 2.9 2.1 Sauerkraut
Copper 0.096 0.189 Garden asparagus
Zinc 0.19 0.54 Garden asparagus
Starch
Phosphorus 20 52 Garden asparagus
Sodium 661 2 Garden asparagus
Vitamin A 18 756 Garden asparagus
Vitamin E 0.14 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.021 0.143 Garden asparagus
Vitamin B2 0.022 0.141 Garden asparagus
Vitamin B3 0.143 0.978 Garden asparagus
Vitamin B5 0.093 0.274 Garden asparagus
Vitamin B6 0.13 0.091 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 41.6 Garden asparagus
Folate 24 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.034 0.04 Sauerkraut
Monounsaturated Fat 0.013 0 Sauerkraut
Polyunsaturated fat 0.067 0.05 Sauerkraut
Tryptophan 0.008 0.027 Garden asparagus
Threonine 0.025 0.084 Garden asparagus
Isoleucine 0.021 0.075 Garden asparagus
Leucine 0.029 0.128 Garden asparagus
Lysine 0.031 0.104 Garden asparagus
Methionine 0.009 0.031 Garden asparagus
Phenylalanine 0.023 0.075 Garden asparagus
Valine 0.03 0.115 Garden asparagus
Histidine 0.016 0.049 Garden asparagus
Fructose 0.04 1 Garden asparagus

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.