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  6. Sauerkraut vs. Leek

Sauerkraut vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and leek

  • Leek is higher than sauerkraut in vitamin A, vitamin K, manganese, folate, vitamin B6, iron, and vitamin E.
  • Leek covers your daily vitamin A needs 33% more than sauerkraut.
  • Sauerkraut contains 33 times more sodium than leek. While sauerkraut contains 661mg of sodium, leek contains only 20mg.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Sauerkraut vs Leek 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%
Leek
Leek
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more ZincZinc +58.3%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +96.7%
Contains more IronIron +42.9%
Contains more CopperCopper +25%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +218.5%
Contains more SeleniumSelenium +66.7%
~equal in Potassium ~180mg

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%
Leek
Leek
9
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +22.5%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin EVitamin E +557.1%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +50.5%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more Vitamin KVitamin K +261.5%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.5mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Leek DV% diff.
Vitamin K 13µg 47µg 28%
Sodium 661mg 20mg 28%
Manganese 0.151mg 0.481mg 14%
Folate 24µg 64µg 10%
Vitamin A 1µg 83µg 9%
Vitamin B6 0.13mg 0.233mg 8%
Iron 1.47mg 2.1mg 8%
Vitamin E 0.14mg 0.92mg 5%
Magnesium 13mg 28mg 4%
Fiber 2.9g 1.8g 4%
Vitamin B1 0.021mg 0.06mg 3%
Vitamin C 14.7mg 12mg 3%
Carbs 4.28g 14.15g 3%
Calcium 30mg 59mg 3%
Copper 0.096mg 0.12mg 3%
Vitamin B3 0.143mg 0.4mg 2%
Calories 19kcal 61kcal 2%
Phosphorus 20mg 35mg 2%
Polyunsaturated fat 0.067g 0.166g 1%
Selenium 0.6µg 1µg 1%
Protein 0.91g 1.5g 1%
Vitamin B2 0.022mg 0.03mg 1%
Vitamin B5 0.093mg 0.14mg 1%
Zinc 0.19mg 0.12mg 1%
Fats 0.14g 0.3g 0%
Net carbs 1.38g 12.35g N/A
Potassium 170mg 180mg 0%
Sugar 1.78g 3.9g N/A
Choline 10.4mg 9.5mg 0%
Saturated fat 0.034g 0.04g 0%
Monounsaturated fat 0.013g 0.004g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.025mg 0.063mg 0%
Isoleucine 0.021mg 0.052mg 0%
Leucine 0.029mg 0.096mg 0%
Lysine 0.031mg 0.078mg 0%
Methionine 0.009mg 0.018mg 0%
Phenylalanine 0.023mg 0.055mg 0%
Valine 0.03mg 0.056mg 0%
Histidine 0.016mg 0.025mg 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
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more WaterWater +11.5%
Contains more OtherOther +104.8%
Contains more ProteinProtein +64.8%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +230.6%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains less Sat. FatSaturated fat -15%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +147.8%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.