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  6. Sauerkraut vs. Kumquat

Sauerkraut vs. Kumquat — In-Depth Nutrition Comparison

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How are sauerkraut and kumquat different?

  • Sauerkraut has more vitamin K, iron, and vitamin B6; however, kumquat is richer in vitamin C, fiber, vitamin A, and vitamin B2.
  • Kumquat covers your daily need for vitamin C, 32% more than sauerkraut.
  • Kumquat contains less sodium.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of sauerkraut is 32.

Sauerkraut, canned, solids, and liquids and Kumquats, raw types were used in this article.

Infographic

Sauerkraut vs Kumquat 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.
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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more IronIron +70.9%
Contains more ZincZinc +11.8%
Contains more ManganeseManganese +11.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +106.7%
Contains less SodiumSodium -98.5%
~equal in Potassium ~186mg
~equal in Copper ~0.095mg
~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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin B6Vitamin B6 +261.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.2%
Contains more CholineCholine +23.8%
Contains more Vitamin CVitamin C +198.6%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +76.2%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B5Vitamin B5 +123.7%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Kumquat DV% diff.
Vitamin C 14.7mg 43.9mg 32%
Sodium 661mg 10mg 28%
Fiber 2.9g 6.5g 14%
Vitamin K 13µg 0µg 11%
Iron 1.47mg 0.86mg 8%
Vitamin B6 0.13mg 0.036mg 7%
Vitamin B2 0.022mg 0.09mg 5%
Carbs 4.28g 15.9g 4%
Calories 19kcal 71kcal 3%
Calcium 30mg 62mg 3%
Magnesium 13mg 20mg 2%
Vitamin B5 0.093mg 0.208mg 2%
Vitamin B3 0.143mg 0.429mg 2%
Folate 24µg 17µg 2%
Vitamin A 1µg 15µg 2%
Protein 0.91g 1.88g 2%
Selenium 0.6µg 0µg 1%
Polyunsaturated fat 0.067g 0.171g 1%
Vitamin B1 0.021mg 0.037mg 1%
Manganese 0.151mg 0.135mg 1%
Fats 0.14g 0.86g 1%
Net carbs 1.38g 9.4g N/A
Potassium 170mg 186mg 0%
Sugar 1.78g 9.36g N/A
Copper 0.096mg 0.095mg 0%
Zinc 0.19mg 0.17mg 0%
Phosphorus 20mg 19mg 0%
Vitamin E 0.14mg 0.15mg 0%
Choline 10.4mg 8.4mg 0%
Saturated fat 0.034g 0.103g 0%
Monounsaturated fat 0.013g 0.154g 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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more WaterWater +14.4%
Contains more OtherOther +321.6%
Contains more ProteinProtein +106.6%
Contains more FatsFats +514.3%
Contains more CarbsCarbs +271.5%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +1084.6%
Contains more Poly. FatPolyunsaturated fat +155.2%

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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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.