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  6. Sauerkraut vs. Hearts of palm

Sauerkraut vs. Hearts of palm — In-Depth Nutrition Comparison

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Significant differences between sauerkraut and hearts of palm

  • Sauerkraut has more vitamin B6 and vitamin C; however, hearts of palm are richer in manganese, iron, zinc, phosphorus, and magnesium.
  • Hearts of palm cover your daily manganese needs 54% more than sauerkraut.
  • Hearts of palm have 6 times less vitamin B6 than sauerkraut. Sauerkraut has 0.13mg of vitamin B6, while hearts of palm have 0.022mg.
  • Hearts of palm contain less sodium.

Specific food types used in this comparison are Sauerkraut, canned, solids, and liquids and Hearts of palm, canned.

Infographic

Sauerkraut vs Hearts of palm 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more MagnesiumMagnesium +192.3%
Contains more CalciumCalcium +93.3%
Contains more IronIron +112.9%
Contains more CopperCopper +38.5%
Contains more ZincZinc +505.3%
Contains more PhosphorusPhosphorus +225%
Contains less SodiumSodium -35.6%
Contains more ManganeseManganese +823.2%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~177mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +86.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B6Vitamin B6 +490.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +159.1%
Contains more Vitamin B3Vitamin B3 +205.6%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more FolateFolate +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Hearts of palm DV% diff.
Manganese 0.151mg 1.394mg 54%
Iron 1.47mg 3.13mg 21%
Vitamin K 13µg 11%
Sodium 661mg 426mg 10%
Zinc 0.19mg 1.15mg 9%
Vitamin C 14.7mg 7.9mg 8%
Vitamin B6 0.13mg 0.022mg 8%
Phosphorus 20mg 65mg 6%
Magnesium 13mg 38mg 6%
Folate 24µg 39µg 4%
Copper 0.096mg 0.133mg 4%
Vitamin B2 0.022mg 0.057mg 3%
Protein 0.91g 2.52g 3%
Calcium 30mg 58mg 3%
Fiber 2.9g 2.4g 2%
Vitamin B3 0.143mg 0.437mg 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Polyunsaturated fat 0.067g 0.202g 1%
Vitamin B5 0.093mg 0.126mg 1%
Fats 0.14g 0.62g 1%
Vitamin B1 0.021mg 0.011mg 1%
Calories 19kcal 28kcal 0%
Carbs 4.28g 4.62g 0%
Net carbs 1.38g 2.22g N/A
Potassium 170mg 177mg 0%
Sugar 1.78g N/A
Vitamin A 1µg 0µg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.034g 0.13g 0%
Monounsaturated fat 0.013g 0.103g 0%
Tryptophan 0.008mg 0.023mg 0%
Threonine 0.025mg 0.097mg 0%
Isoleucine 0.021mg 0.101mg 0%
Leucine 0.029mg 0.169mg 0%
Lysine 0.031mg 0.091mg 0%
Methionine 0.009mg 0.042mg 0%
Phenylalanine 0.023mg 0.098mg 0%
Valine 0.03mg 0.114mg 0%
Histidine 0.016mg 0.055mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more ProteinProtein +176.9%
Contains more FatsFats +342.9%
~equal in Carbs ~4.62g
~equal in Water ~90.2g
~equal in Other ~2.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +692.3%
Contains more Poly. FatPolyunsaturated fat +201.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.