Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sauerkraut vs Ginger - In-Depth Nutrition Comparison

Compare

A recap on differences between Sauerkraut and Ginger

  • Sauerkraut is higher in Iron, Vitamin C, and Vitamin K, yet Ginger is higher in Copper, Potassium, and Magnesium.
  • Sauerkraut covers your daily Sodium needs 28% more than Ginger.
  • Sauerkraut contains 130 times more Vitamin K than Ginger. While Sauerkraut contains 13µg of Vitamin K, Ginger contains only 0.1µg.
  • The amount of Sodium in Ginger is lower.

Food varieties used in this article are Sauerkraut, canned, solids and liquids and Ginger root, raw.

Infographic

Sauerkraut vs Ginger 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 +87.5%
Contains more Iron +145%
Contains more Magnesium +230.8%
Contains more Phosphorus +70%
Contains more Potassium +144.1%
Contains less Sodium -98%
Contains more Zinc +78.9%
Contains more Copper +135.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Contains more Calcium +87.5%
Contains more Iron +145%
Contains more Magnesium +230.8%
Contains more Phosphorus +70%
Contains more Potassium +144.1%
Contains less Sodium -98%
Contains more Zinc +78.9%
Contains more Copper +135.4%

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
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin C +194%
Contains more Folate +118.2%
Contains more Vitamin K +12900%
Contains more Vitamin E +85.7%
Contains more Vitamin B1 +19%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +424.5%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +23.1%
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 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +194%
Contains more Folate +118.2%
Contains more Vitamin K +12900%
Contains more Vitamin E +85.7%
Contains more Vitamin B1 +19%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +424.5%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +23.1%

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Ginger Opinion
Net carbs 1.38g 15.77g Ginger
Protein 0.91g 1.82g Ginger
Fats 0.14g 0.75g Ginger
Carbs 4.28g 17.77g Ginger
Calories 19kcal 80kcal Ginger
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 1.7g Ginger
Fiber 2.9g 2g Sauerkraut
Calcium 30mg 16mg Sauerkraut
Iron 1.47mg 0.6mg Sauerkraut
Magnesium 13mg 43mg Ginger
Phosphorus 20mg 34mg Ginger
Potassium 170mg 415mg Ginger
Sodium 661mg 13mg Ginger
Zinc 0.19mg 0.34mg Ginger
Copper 0.096mg 0.226mg Ginger
Vitamin A 18IU 0IU Sauerkraut
Vitamin E 0.14mg 0.26mg Ginger
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 5mg Sauerkraut
Vitamin B1 0.021mg 0.025mg Ginger
Vitamin B2 0.022mg 0.034mg Ginger
Vitamin B3 0.143mg 0.75mg Ginger
Vitamin B5 0.093mg 0.203mg Ginger
Vitamin B6 0.13mg 0.16mg Ginger
Folate 24µg 11µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg 0.1µg Sauerkraut
Tryptophan 0.008mg 0.012mg Ginger
Threonine 0.025mg 0.036mg Ginger
Isoleucine 0.021mg 0.051mg Ginger
Leucine 0.029mg 0.074mg Ginger
Lysine 0.031mg 0.057mg Ginger
Methionine 0.009mg 0.013mg Ginger
Phenylalanine 0.023mg 0.045mg Ginger
Valine 0.03mg 0.073mg Ginger
Histidine 0.016mg 0.03mg Ginger
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.203g Sauerkraut
Monounsaturated Fat 0.013g 0.154g Ginger
Polyunsaturated fat 0.067g 0.154g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Ginger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
9
Ginger
Mineral Summary Score
28
Sauerkraut
24
Ginger

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
11%
Ginger
Carbohydrates
4%
Sauerkraut
18%
Ginger
Fats
1%
Sauerkraut
3%
Ginger

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.169g)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 648mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 22)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.