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Sauerkraut vs Ginger - In-Depth Nutrition Comparison

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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.

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

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 C +194%
Contains more Vitamin A +∞%
Contains more Vitamin K +12900%
Contains more Folate +118.2%
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 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 17% 0% 6% 0% 7% 8% 15% 13% 37% 0% 1% 9%
Contains more Vitamin C +194%
Contains more Vitamin A +∞%
Contains more Vitamin K +12900%
Contains more Folate +118.2%
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 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 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

Which food is preferable for your diet?

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

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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 - 17)
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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Ginger Opinion
Calories 19 80 Ginger
Protein 0.91 1.82 Ginger
Fats 0.14 0.75 Ginger
Vitamin C 14.7 5 Sauerkraut
Net carbs 1.3799999952316284 15.770000457763672 Ginger
Carbs 4.28 17.77 Ginger
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.6 Sauerkraut
Calcium 30 16 Sauerkraut
Potassium 170 415 Ginger
Magnesium 13 43 Ginger
Sugar 1.78 1.7 Ginger
Fiber 2.9 2 Sauerkraut
Copper 0.096 0.226 Ginger
Zinc 0.19 0.34 Ginger
Starch
Phosphorus 20 34 Ginger
Sodium 661 13 Ginger
Vitamin A 18 0 Sauerkraut
Vitamin E 0.14 0.26 Ginger
Vitamin D 0 0
Vitamin B1 0.021 0.025 Ginger
Vitamin B2 0.022 0.034 Ginger
Vitamin B3 0.143 0.75 Ginger
Vitamin B5 0.093 0.203 Ginger
Vitamin B6 0.13 0.16 Ginger
Vitamin B12 0 0
Vitamin K 13 0.1 Sauerkraut
Folate 24 11 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.203 Sauerkraut
Monounsaturated Fat 0.013 0.154 Ginger
Polyunsaturated fat 0.067 0.154 Ginger
Tryptophan 0.008 0.012 Ginger
Threonine 0.025 0.036 Ginger
Isoleucine 0.021 0.051 Ginger
Leucine 0.029 0.074 Ginger
Lysine 0.031 0.057 Ginger
Methionine 0.009 0.013 Ginger
Phenylalanine 0.023 0.045 Ginger
Valine 0.03 0.073 Ginger
Histidine 0.016 0.03 Ginger
Fructose 0.04 Sauerkraut

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.