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Sauerkraut vs Grape leaves - In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Grape leaves

  • Sauerkraut has less Vitamin A RAE, Manganese, Vitamin K, Copper, Calcium, Fiber, Vitamin B2, Vitamin B6, and Magnesium than Grape leaves.
  • Grape leaves covers your daily need of Vitamin A RAE 153% more than Sauerkraut.
  • Sauerkraut has 73 times more Sodium than Grape leaves. While Sauerkraut has 661mg of Sodium, Grape leaves have only 9mg.

These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Grape leaves, raw.

Infographic

Sauerkraut vs Grape leaves 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 +1110%
Contains more Iron +78.9%
Contains more Magnesium +630.8%
Contains more Phosphorus +355%
Contains more Potassium +60%
Contains less Sodium -98.6%
Contains more Zinc +252.6%
Contains more Copper +332.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains more Calcium +1110%
Contains more Iron +78.9%
Contains more Magnesium +630.8%
Contains more Phosphorus +355%
Contains more Potassium +60%
Contains less Sodium -98.6%
Contains more Zinc +252.6%
Contains more Copper +332.3%

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 +32.4%
Contains more Vitamin A +152794.4%
Contains more Vitamin E +1328.6%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +1509.1%
Contains more Vitamin B3 +1551.7%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +207.7%
Contains more Folate +245.8%
Contains more Vitamin K +735.4%
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 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +32.4%
Contains more Vitamin A +152794.4%
Contains more Vitamin E +1328.6%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +1509.1%
Contains more Vitamin B3 +1551.7%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +207.7%
Contains more Folate +245.8%
Contains more Vitamin K +735.4%

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Grape leaves Opinion
Net carbs 1.38g 6.31g Grape leaves
Protein 0.91g 5.6g Grape leaves
Fats 0.14g 2.12g Grape leaves
Carbs 4.28g 17.31g Grape leaves
Calories 19kcal 93kcal Grape leaves
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 6.3g Sauerkraut
Fiber 2.9g 11g Grape leaves
Calcium 30mg 363mg Grape leaves
Iron 1.47mg 2.63mg Grape leaves
Magnesium 13mg 95mg Grape leaves
Phosphorus 20mg 91mg Grape leaves
Potassium 170mg 272mg Grape leaves
Sodium 661mg 9mg Grape leaves
Zinc 0.19mg 0.67mg Grape leaves
Copper 0.096mg 0.415mg Grape leaves
Vitamin A 18IU 27521IU Grape leaves
Vitamin E 0.14mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 11.1mg Sauerkraut
Vitamin B1 0.021mg 0.04mg Grape leaves
Vitamin B2 0.022mg 0.354mg Grape leaves
Vitamin B3 0.143mg 2.362mg Grape leaves
Vitamin B5 0.093mg 0.231mg Grape leaves
Vitamin B6 0.13mg 0.4mg Grape leaves
Folate 24µg 83µg Grape leaves
Vitamin B12 0µg 0µg
Vitamin K 13µg 108.6µg Grape leaves
Tryptophan 0.008mg mg Sauerkraut
Threonine 0.025mg mg Sauerkraut
Isoleucine 0.021mg mg Sauerkraut
Leucine 0.029mg mg Sauerkraut
Lysine 0.031mg mg Sauerkraut
Methionine 0.009mg mg Sauerkraut
Phenylalanine 0.023mg mg Sauerkraut
Valine 0.03mg mg Sauerkraut
Histidine 0.016mg mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.336g Sauerkraut
Monounsaturated Fat 0.013g 0.081g Grape leaves
Polyunsaturated fat 0.067g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
192
Grape leaves
Mineral Summary Score
28
Sauerkraut
62
Grape leaves

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
34%
Grape leaves
Carbohydrates
4%
Sauerkraut
17%
Grape leaves
Fats
1%
Sauerkraut
10%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 4.52g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.302g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 652mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.