Sauerkraut vs. Kiwi — In-Depth Nutrition Comparison
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What are the differences between sauerkraut and kiwi?
- Sauerkraut is higher in iron and vitamin B6; however, kiwi is richer in vitamin C, vitamin K, and vitamin E.
- Kiwi's daily need coverage for vitamin C is 87% more.
- Kiwi contains 220 times less sodium than sauerkraut. Sauerkraut contains 661mg of sodium, while kiwi contains 3mg.
- Sauerkraut has a lower glycemic index (32) than kiwi (58).
We used Sauerkraut, canned, solids, and liquids and Kiwifruit, green, raw types in this article.
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 more IronIron | +374.2% |
| Contains more ZincZinc | +35.7% |
| Contains more ManganeseManganese | +54.1% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +30.8% |
| Contains more CalciumCalcium | +13.3% |
| Contains more PotassiumPotassium | +83.5% |
| Contains more CopperCopper | +35.4% |
| Contains more PhosphorusPhosphorus | +70% |
| Contains less SodiumSodium | -99.5% |
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 more Vitamin B6Vitamin B6 | +106.3% |
| Contains more CholineCholine | +33.3% |
| Contains more Vitamin CVitamin C | +530.6% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin EVitamin E | +942.9% |
| Contains more Vitamin B1Vitamin B1 | +28.6% |
| Contains more Vitamin B2Vitamin B2 | +13.6% |
| Contains more Vitamin B3Vitamin B3 | +138.5% |
| Contains more Vitamin B5Vitamin B5 | +96.8% |
| Contains more Vitamin KVitamin K | +210% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 14.7mg | 92.7mg | 87% |
| Sodium | 661mg | 3mg | 29% |
| Vitamin K | 13µg | 40.3µg | 23% |
| Iron | 1.47mg | 0.31mg | 15% |
| Vitamin E | 0.14mg | 1.46mg | 9% |
| Fructose | 0.04g | 4.35g | 5% |
| Vitamin B6 | 0.13mg | 0.063mg | 5% |
| Potassium | 170mg | 312mg | 4% |
| Copper | 0.096mg | 0.13mg | 4% |
| Carbs | 4.28g | 14.66g | 3% |
| Phosphorus | 20mg | 34mg | 2% |
| Vitamin B5 | 0.093mg | 0.183mg | 2% |
| Manganese | 0.151mg | 0.098mg | 2% |
| Calories | 19kcal | 61kcal | 2% |
| Vitamin B1 | 0.021mg | 0.027mg | 1% |
| Fats | 0.14g | 0.52g | 1% |
| Polyunsaturated fat | 0.067g | 0.287g | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Vitamin B3 | 0.143mg | 0.341mg | 1% |
| Magnesium | 13mg | 17mg | 1% |
| Protein | 0.91g | 1.14g | 0% |
| Net carbs | 1.38g | 11.66g | N/A |
| Calcium | 30mg | 34mg | 0% |
| Sugar | 1.78g | 8.99g | N/A |
| Fiber | 2.9g | 3g | 0% |
| Zinc | 0.19mg | 0.14mg | 0% |
| Vitamin A | 1µg | 4µg | 0% |
| Vitamin B2 | 0.022mg | 0.025mg | 0% |
| Folate | 24µg | 25µg | 0% |
| Saturated fat | 0.034g | 0.029g | 0% |
| Choline | 10.4mg | 7.8mg | 0% |
| Monounsaturated fat | 0.013g | 0.047g | 0% |
| Tryptophan | 0.008mg | 0.015mg | 0% |
| Threonine | 0.025mg | 0.047mg | 0% |
| Isoleucine | 0.021mg | 0.051mg | 0% |
| Leucine | 0.029mg | 0.066mg | 0% |
| Lysine | 0.031mg | 0.061mg | 0% |
| Methionine | 0.009mg | 0.024mg | 0% |
| Phenylalanine | 0.023mg | 0.044mg | 0% |
| Valine | 0.03mg | 0.057mg | 0% |
| Histidine | 0.016mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more WaterWater | +11.4% |
| Contains more OtherOther | +252.5% |
| Contains more ProteinProtein | +25.3% |
| Contains more FatsFats | +271.4% |
| Contains more CarbsCarbs | +242.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
| Contains less Sat. FatSaturated fat | -14.7% |
| Contains more Mono. FatMonounsaturated fat | +261.5% |
| Contains more Poly. FatPolyunsaturated fat | +328.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +2835.7% |
| Contains more FructoseFructose | +10775% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
