Sauerkraut vs. Heart of palm — In-Depth Nutrition Comparison
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Differences between Sauerkraut and Heart of palm
- Sauerkraut has more Vitamin K, Vitamin C, and Fiber, while Heart of palm has more Copper, Vitamin B6, Potassium, Zinc, Phosphorus, and Vitamin B2.
- Heart of palm's daily need coverage for Copper is 61% higher.
- The amount of Sodium in Heart of palm is lower.
The food types used in this comparison are Sauerkraut, canned, solids and liquids and Hearts of palm, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+66.7%
Contains
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Magnesium
+30%
Contains
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Iron
+15%
Contains
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Phosphorus
+600%
Contains
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Potassium
+962.4%
Contains
less
Sodium
-97.9%
Contains
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Zinc
+1863.2%
Contains
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Copper
+570.8%
Contains
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Selenium
+16.7%
Contains
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Calcium
+66.7%
Contains
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Magnesium
+30%
Contains
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Iron
+15%
Contains
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Phosphorus
+600%
Contains
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Potassium
+962.4%
Contains
less
Sodium
-97.9%
Contains
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Zinc
+1863.2%
Contains
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Copper
+570.8%
Contains
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Selenium
+16.7%
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.
:
Contains
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Vitamin C
+83.8%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+277.8%
Contains
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Vitamin E
+257.1%
Contains
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Vitamin B1
+138.1%
Contains
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Vitamin B2
+718.2%
Contains
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Vitamin B3
+529.4%
Contains
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Vitamin B6
+523.1%
Equal in Folate - 24
Contains
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Vitamin C
+83.8%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+277.8%
Contains
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Vitamin E
+257.1%
Contains
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Vitamin B1
+138.1%
Contains
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Vitamin B2
+718.2%
Contains
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Vitamin B3
+529.4%
Contains
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Vitamin B6
+523.1%
Equal in Folate - 24
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+33.1%
Contains
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Protein
+196.7%
Contains
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Fats
+42.9%
Contains
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Carbs
+498.4%
Equal in Other - 1.99
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Contains
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Water
+33.1%
Contains
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Protein
+196.7%
Contains
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Fats
+42.9%
Contains
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Carbs
+498.4%
Equal in Other - 1.99
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-26.1%
Contains
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Monounsaturated Fat
+160%
Contains
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Polyunsaturated fat
+32.8%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Contains
less
Saturated Fat
-26.1%
Contains
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Monounsaturated Fat
+160%
Contains
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Polyunsaturated fat
+32.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.38g | 24.11g |
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| Protein | 0.91g | 2.7g |
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| Fats | 0.14g | 0.2g |
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| Carbs | 4.28g | 25.61g |
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| Calories | 19kcal | 115kcal |
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| Fructose | 0.04g |
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| Sugar | 1.78g | 17.16g |
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| Fiber | 2.9g | 1.5g |
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| Calcium | 30mg | 18mg |
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| Iron | 1.47mg | 1.69mg |
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| Magnesium | 13mg | 10mg |
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| Phosphorus | 20mg | 140mg |
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| Potassium | 170mg | 1806mg |
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| Sodium | 661mg | 14mg |
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| Zinc | 0.19mg | 3.73mg |
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| Copper | 0.096mg | 0.644mg |
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| Manganese | 0.151mg |
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| Selenium | 0.6µg | 0.7µg |
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| Vitamin A | 18IU | 68IU |
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| Vitamin A RAE | 1µg | 3µg |
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| Vitamin E | 0.14mg | 0.5mg |
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| Vitamin C | 14.7mg | 8mg |
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| Vitamin B1 | 0.021mg | 0.05mg |
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| Vitamin B2 | 0.022mg | 0.18mg |
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| Vitamin B3 | 0.143mg | 0.9mg |
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| Vitamin B5 | 0.093mg |
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| Vitamin B6 | 0.13mg | 0.81mg |
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| Folate | 24µg | 24µg | |
| Vitamin K | 13µg | 0µg |
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| Tryptophan | 0.008mg |
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| Threonine | 0.025mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.031mg |
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| Methionine | 0.009mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.03mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.034g | 0.046g |
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| Monounsaturated Fat | 0.013g | 0.005g |
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| Polyunsaturated fat | 0.067g | 0.089g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
26%
Minerals Daily Need Coverage Score
24%
62%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 15.38g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.012g)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 647mg)
Which food is cheaper?
Heart of palm is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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.