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  6. Sauerkraut vs. Fruit preserves

Sauerkraut vs. Fruit preserves — In-Depth Nutrition Comparison

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What are the main differences between sauerkraut and fruit preserves?

  • Sauerkraut has more iron, vitamin K, vitamin B6, fiber, and vitamin C than fruit preserves.
  • Sauerkraut's daily need coverage for sodium is 27% higher.
  • Fruit preserves are lower in sodium.
  • Fruit preserves have a higher glycemic index (51) than sauerkraut (32).

We used Sauerkraut, canned, solids, and liquids and Jams and preserves types in this comparison.

Infographic

Sauerkraut vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +120.8%
Contains more IronIron +200%
Contains more ZincZinc +216.7%
Contains more ManganeseManganese +277.5%
Contains less SodiumSodium -95.2%
Contains more SeleniumSelenium +233.3%
~equal in Copper ~0.1mg
~equal in Phosphorus ~19mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin CVitamin C +67%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin B3Vitamin B3 +297.2%
Contains more Vitamin B5Vitamin B5 +365%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +118.2%
Contains more Vitamin B2Vitamin B2 +245.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.2mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Fruit preserves DV% diff.
Sodium 661mg 32mg 27%
Carbs 4.28g 68.86g 22%
Calories 19kcal 278kcal 13%
Iron 1.47mg 0.49mg 12%
Vitamin K 13µg 0µg 11%
Vitamin B6 0.13mg 0.02mg 8%
Vitamin C 14.7mg 8.8mg 7%
Fiber 2.9g 1.1g 7%
Manganese 0.151mg 0.04mg 5%
Vitamin B2 0.022mg 0.076mg 4%
Selenium 0.6µg 2µg 3%
Potassium 170mg 77mg 3%
Folate 24µg 11µg 3%
Magnesium 13mg 4mg 2%
Zinc 0.19mg 0.06mg 1%
Calcium 30mg 20mg 1%
Vitamin B5 0.093mg 0.02mg 1%
Vitamin B3 0.143mg 0.036mg 1%
Protein 0.91g 0.37g 1%
Fats 0.14g 0.07g 0%
Net carbs 1.38g 67.76g N/A
Sugar 1.78g 48.5g N/A
Copper 0.096mg 0.1mg 0%
Phosphorus 20mg 19mg 0%
Vitamin E 0.14mg 0.12mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B1 0.021mg 0.016mg 0%
Choline 10.4mg 10.2mg 0%
Saturated fat 0.034g 0.01g 0%
Monounsaturated fat 0.013g 0.038g 0%
Polyunsaturated fat 0.067g 0g 0%
Tryptophan 0.008mg 0.008mg 0%
Threonine 0.025mg 0.023mg 0%
Isoleucine 0.021mg 0.017mg 0%
Leucine 0.029mg 0.037mg 0%
Lysine 0.031mg 0.03mg 0%
Methionine 0.009mg 0.001mg 0%
Phenylalanine 0.023mg 0.021mg 0%
Valine 0.03mg 0.021mg 0%
Histidine 0.016mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +145.9%
Contains more FatsFats +100%
Contains more WaterWater +203.6%
Contains more OtherOther +834.8%
Contains more CarbsCarbs +1508.9%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +192.3%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.