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Sauerkraut vs Jerusalem artichoke - In-Depth Nutrition Comparison

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A recap on differences between Sauerkraut and Jerusalem artichoke

  • Sauerkraut is higher in Vitamin C, Vitamin K, and Fiber, yet Jerusalem artichoke is higher in Iron, Vitamin B1, Phosphorus, Potassium, Vitamin B3, and Vitamin B5.
  • Sauerkraut covers your daily Sodium needs 29% more than Jerusalem artichoke.
  • Sauerkraut contains 130 times more Vitamin K than Jerusalem artichoke. While Sauerkraut contains 13µg of Vitamin K, Jerusalem artichoke contains only 0.1µg.
  • The amount of Sodium in Jerusalem artichoke is lower.

Food varieties used in this article are Sauerkraut, canned, solids and liquids and Jerusalem-artichokes, raw.

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Sauerkraut vs Jerusalem artichoke 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 Calcium +114.3%
Contains more Zinc +58.3%
Contains more Iron +131.3%
Contains more Potassium +152.4%
Contains more Magnesium +30.8%
Contains more Copper +45.8%
Contains more Phosphorus +290%
Contains less Sodium -99.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 128% 5% 38% 13% 47% 4% 34% 1%
Contains more Calcium +114.3%
Contains more Zinc +58.3%
Contains more Iron +131.3%
Contains more Potassium +152.4%
Contains more Magnesium +30.8%
Contains more Copper +45.8%
Contains more Phosphorus +290%
Contains less Sodium -99.4%

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 +267.5%
Contains more Vitamin B6 +68.8%
Contains more Vitamin K +12900%
Contains more Folate +84.6%
Contains more Vitamin A +11.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +809.1%
Contains more Vitamin B5 +326.9%
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 14% 2% 4% 0% 50% 14% 25% 24% 18% 0% 1% 10%
Contains more Vitamin C +267.5%
Contains more Vitamin B6 +68.8%
Contains more Vitamin K +12900%
Contains more Folate +84.6%
Contains more Vitamin A +11.1%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +809.1%
Contains more Vitamin B5 +326.9%

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
13
Jerusalem artichoke
Mineral Summary Score
28
Sauerkraut
33
Jerusalem artichoke

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
12%
Jerusalem artichoke
Carbohydrates
4%
Sauerkraut
17%
Jerusalem artichoke
Fats
1%
Sauerkraut
0%
Jerusalem artichoke

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 Jerusalem artichoke
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Jerusalem artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 7.82g)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 657mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $0.6)
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?
?
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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Jerusalem artichoke Opinion
Calories 19 73 Jerusalem artichoke
Protein 0.91 2 Jerusalem artichoke
Fats 0.14 0.01 Sauerkraut
Vitamin C 14.7 4 Sauerkraut
Net carbs 1.3799999952316284 15.84000015258789 Jerusalem artichoke
Carbs 4.28 17.44 Jerusalem artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 3.4 Jerusalem artichoke
Calcium 30 14 Sauerkraut
Potassium 170 429 Jerusalem artichoke
Magnesium 13 17 Jerusalem artichoke
Sugar 1.78 9.6 Sauerkraut
Fiber 2.9 1.6 Sauerkraut
Copper 0.096 0.14 Jerusalem artichoke
Zinc 0.19 0.12 Sauerkraut
Starch
Phosphorus 20 78 Jerusalem artichoke
Sodium 661 4 Jerusalem artichoke
Vitamin A 18 20 Jerusalem artichoke
Vitamin E 0.14 0.19 Jerusalem artichoke
Vitamin D 0 0
Vitamin B1 0.021 0.2 Jerusalem artichoke
Vitamin B2 0.022 0.06 Jerusalem artichoke
Vitamin B3 0.143 1.3 Jerusalem artichoke
Vitamin B5 0.093 0.397 Jerusalem artichoke
Vitamin B6 0.13 0.077 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 0.1 Sauerkraut
Folate 24 13 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0 Jerusalem artichoke
Monounsaturated Fat 0.013 0.004 Sauerkraut
Polyunsaturated fat 0.067 0.001 Sauerkraut
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.