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  6. Sauerkraut vs. Ladyfinger

Sauerkraut vs. Ladyfinger — In-Depth Nutrition Comparison

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Important differences between sauerkraut and ladyfinger

  • Sauerkraut has more vitamin C; however, ladyfinger has more vitamin B12, vitamin B2, iron, vitamin B1, phosphorus, and vitamin B5.
  • Ladyfinger's daily need coverage for cholesterol is 74% more.
  • Ladyfinger is lower in sodium.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Sauerkraut vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more PotassiumPotassium +50.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +56.7%
Contains more IronIron +143.5%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +765%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +58.9%
~equal in Magnesium ~12mg
~equal in Copper ~0.095mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B1Vitamin B1 +1252.4%
Contains more Vitamin B2Vitamin B2 +1845.5%
Contains more Vitamin B3Vitamin B3 +1371.3%
Contains more Vitamin B5Vitamin B5 +1100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +220.8%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.122mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Vitamin B2 0.022mg 0.428mg 31%
Vitamin B12 0µg 0.75µg 31%
Iron 1.47mg 3.58mg 26%
Phosphorus 20mg 173mg 22%
Vitamin B1 0.021mg 0.284mg 22%
Sodium 661mg 147mg 22%
Vitamin B5 0.093mg 1.116mg 20%
Protein 0.91g 10.6g 19%
Carbs 4.28g 59.7g 18%
Vitamin A 1µg 167µg 18%
Calories 19kcal 363kcal 17%
Vitamin C 14.7mg 0mg 16%
Saturated fat 0.034g 3.022g 14%
Fats 0.14g 9.1g 14%
Folate 24µg 77µg 13%
Vitamin B3 0.143mg 2.104mg 12%
Vitamin K 13µg 11%
Zinc 0.19mg 1.14mg 9%
Polyunsaturated fat 0.067g 1.423g 9%
Monounsaturated fat 0.013g 3.745g 9%
Fiber 2.9g 1g 8%
Manganese 0.151mg 0.24mg 4%
Choline 10.4mg 2%
Calcium 30mg 47mg 2%
Potassium 170mg 113mg 2%
Selenium 0.6µg 1%
Vitamin B6 0.13mg 0.122mg 1%
Vitamin E 0.14mg 1%
Net carbs 1.38g 58.7g N/A
Magnesium 13mg 12mg 0%
Sugar 1.78g N/A
Copper 0.096mg 0.095mg 0%
Tryptophan 0.008mg 0.133mg 0%
Threonine 0.025mg 0.467mg 0%
Isoleucine 0.021mg 0.516mg 0%
Leucine 0.029mg 0.861mg 0%
Lysine 0.031mg 0.679mg 0%
Methionine 0.009mg 0.268mg 0%
Phenylalanine 0.023mg 0.511mg 0%
Valine 0.03mg 0.579mg 0%
Histidine 0.016mg 0.248mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +374.5%
Contains more OtherOther +95.5%
Contains more ProteinProtein +1064.8%
Contains more FatsFats +6400%
Contains more CarbsCarbs +1294.9%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +28707.7%
Contains more Poly. FatPolyunsaturated fat +2023.9%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.