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  6. Sauerkraut vs. Heart of palm

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

Sauerkraut vs Heart 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +66.7%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +962.4%
Contains more IronIron +15%
Contains more CopperCopper +570.8%
Contains more ZincZinc +1863.2%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -97.9%
Contains more SeleniumSelenium +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.
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +83.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +718.2%
Contains more Vitamin B3Vitamin B3 +529.4%
Contains more Vitamin B6Vitamin B6 +523.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Heart of palm DV% diff.
Copper 0.096mg 0.644mg 61%
Vitamin B6 0.13mg 0.81mg 52%
Potassium 170mg 1806mg 48%
Zinc 0.19mg 3.73mg 32%
Sodium 661mg 14mg 28%
Phosphorus 20mg 140mg 17%
Vitamin B2 0.022mg 0.18mg 12%
Vitamin K 13µg 0µg 11%
Vitamin C 14.7mg 8mg 7%
Carbs 4.28g 25.61g 7%
Manganese 0.151mg 7%
Fiber 2.9g 1.5g 6%
Calories 19kcal 115kcal 5%
Vitamin B3 0.143mg 0.9mg 5%
Protein 0.91g 2.7g 4%
Iron 1.47mg 1.69mg 3%
Vitamin B5 0.093mg 2%
Choline 10.4mg 0mg 2%
Vitamin B1 0.021mg 0.05mg 2%
Vitamin E 0.14mg 0.5mg 2%
Calcium 30mg 18mg 1%
Magnesium 13mg 10mg 1%
Fats 0.14g 0.2g 0%
Net carbs 1.38g 24.11g N/A
Sugar 1.78g 17.16g N/A
Vitamin A 1µg 3µg 0%
Selenium 0.6µg 0.7µg 0%
Folate 24µg 24µg 0%
Saturated fat 0.034g 0.046g 0%
Monounsaturated fat 0.013g 0.005g 0%
Polyunsaturated fat 0.067g 0.089g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more WaterWater +33.1%
Contains more ProteinProtein +196.7%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +498.4%
~equal in Other ~1.99g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +32.8%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.