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Sauerkraut vs Garlic - In-Depth Nutrition Comparison

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The main differences between Sauerkraut and Garlic

  • Garlic is richer than Sauerkraut in Vitamin B6, Manganese, Selenium, Copper, Phosphorus, Vitamin C, Calcium, Vitamin B1, and Vitamin B5.
  • Daily need coverage for Vitamin B6 from Garlic is 85% higher.
  • Sauerkraut contains 39 times more Sodium than Garlic. Sauerkraut contains 661mg of Sodium, while Garlic contains 17mg.

Food types used in this article are Sauerkraut, canned, solids and liquids and Garlic, raw.

Infographic

Sauerkraut vs Garlic 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 +15.6%
Contains more Calcium +503.3%
Contains more Potassium +135.9%
Contains more Magnesium +92.3%
Contains more Copper +211.5%
Contains more Zinc +510.5%
Contains more Phosphorus +665%
Contains less Sodium -97.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Contains more Iron +15.6%
Contains more Calcium +503.3%
Contains more Potassium +135.9%
Contains more Magnesium +92.3%
Contains more Copper +211.5%
Contains more Zinc +510.5%
Contains more Phosphorus +665%
Contains less Sodium -97.4%

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
:
6
Garlic
Contains more Vitamin A +100%
Contains more Vitamin E +75%
Contains more Vitamin K +664.7%
Contains more Folate +700%
Contains more Vitamin C +112.2%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +540.9%
Contains more Vitamin B6 +850%
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 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Contains more Vitamin A +100%
Contains more Vitamin E +75%
Contains more Vitamin K +664.7%
Contains more Folate +700%
Contains more Vitamin C +112.2%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +540.9%
Contains more Vitamin B6 +850%

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Garlic Opinion
Calories 19kcal 149kcal Garlic
Protein 0.91g 6.36g Garlic
Fats 0.14g 0.5g Garlic
Vitamin C 14.7mg 31.2mg Garlic
Net carbs 1.38g 30.96g Garlic
Carbs 4.28g 33.06g Garlic
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.47mg 1.7mg Garlic
Calcium 30mg 181mg Garlic
Potassium 170mg 401mg Garlic
Magnesium 13mg 25mg Garlic
Sugar 1.78g 1g Garlic
Fiber 2.9g 2.1g Sauerkraut
Copper 0.096mg 0.299mg Garlic
Zinc 0.19mg 1.16mg Garlic
Starch g g
Phosphorus 20mg 153mg Garlic
Sodium 661mg 17mg Garlic
Vitamin A 18IU 9IU Sauerkraut
Vitamin E 0.14mg 0.08mg Sauerkraut
Vitamin D 0µg 0µg
Vitamin B1 0.021mg 0.2mg Garlic
Vitamin B2 0.022mg 0.11mg Garlic
Vitamin B3 0.143mg 0.7mg Garlic
Vitamin B5 0.093mg 0.596mg Garlic
Vitamin B6 0.13mg 1.235mg Garlic
Vitamin B12 0µg 0µg
Vitamin K 13µg 1.7µg Sauerkraut
Folate 24µg 3µg Sauerkraut
Trans Fat 0g 0g
Saturated Fat 0.034g 0.089g Sauerkraut
Monounsaturated Fat 0.013g 0.011g Sauerkraut
Polyunsaturated fat 0.067g 0.249g Garlic
Tryptophan 0.008mg 0.066mg Garlic
Threonine 0.025mg 0.157mg Garlic
Isoleucine 0.021mg 0.217mg Garlic
Leucine 0.029mg 0.308mg Garlic
Lysine 0.031mg 0.273mg Garlic
Methionine 0.009mg 0.076mg Garlic
Phenylalanine 0.023mg 0.183mg Garlic
Valine 0.03mg 0.291mg Garlic
Histidine 0.016mg 0.113mg Garlic
Fructose 0.04g g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Garlic
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43
Garlic
Mineral Summary Score
28
Sauerkraut
46
Garlic

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
38%
Garlic
Carbohydrates
4%
Sauerkraut
33%
Garlic
Fats
1%
Sauerkraut
2%
Garlic

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.055g)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 644mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.