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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, Manganese, Vitamin K, Copper, Calcium, Fiber, Vitamin B2, Vitamin B6, and Magnesium than Grape leaves.
  • Grape leaves covers your daily need of Vitamin A 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.

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

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 Vitamin K +735.4%
Contains more Folate +245.8%
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 37% 1652% 40% 0% 10% 82% 45% 14% 93% 0% 272% 63%
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 Vitamin K +735.4%
Contains more Folate +245.8%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Grape leaves
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 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)

All nutrients comparison - raw data values

Nutrient Sauerkraut Grape leaves Opinion
Calories 19 93 Grape leaves
Protein 0.91 5.6 Grape leaves
Fats 0.14 2.12 Grape leaves
Vitamin C 14.7 11.1 Sauerkraut
Net carbs 1.3799999952316284 6.309999942779541 Grape leaves
Carbs 4.28 17.31 Grape leaves
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 2.63 Grape leaves
Calcium 30 363 Grape leaves
Potassium 170 272 Grape leaves
Magnesium 13 95 Grape leaves
Sugar 1.78 6.3 Sauerkraut
Fiber 2.9 11 Grape leaves
Copper 0.096 0.415 Grape leaves
Zinc 0.19 0.67 Grape leaves
Starch
Phosphorus 20 91 Grape leaves
Sodium 661 9 Grape leaves
Vitamin A 18 27521 Grape leaves
Vitamin E 0.14 2 Grape leaves
Vitamin D 0 0
Vitamin B1 0.021 0.04 Grape leaves
Vitamin B2 0.022 0.354 Grape leaves
Vitamin B3 0.143 2.362 Grape leaves
Vitamin B5 0.093 0.231 Grape leaves
Vitamin B6 0.13 0.4 Grape leaves
Vitamin B12 0 0
Vitamin K 13 108.6 Grape leaves
Folate 24 83 Grape leaves
Trans Fat 0 0
Saturated Fat 0.034 0.336 Sauerkraut
Monounsaturated Fat 0.013 0.081 Grape leaves
Polyunsaturated fat 0.067 1.065 Grape leaves
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
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. 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.