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  6. Sauerkraut vs. Lemonade

Sauerkraut vs. Lemonade — In-Depth Nutrition Comparison

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Important differences between sauerkraut and lemonade

  • Lemonade has less iron, vitamin C, fiber, vitamin K, vitamin B6, copper, manganese, and folate.
  • Sauerkraut's daily need coverage for sodium is 29% more.
  • Lemonade is lower in sodium.
  • Lemonade has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Lemonade, frozen concentrate, white, prepared with water.

Infographic

Sauerkraut vs Lemonade 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 1.4% 1.2% 1.3% 6% 7% 0.55% 0.86% 0.52% 0.65% 0.55%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +1033.3%
Contains more IronIron +818.8%
Contains more CopperCopper +357.1%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +2920%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -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" 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 13% 0% 0.2% 0% 1.5% 4.8% 0.3% 0.78% 1.4% 0% 0% 0.75% 0.22%
Contains more Vitamin CVitamin C +276.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B3Vitamin B3 +793.8%
Contains more Vitamin B5Vitamin B5 +615.4%
Contains more Vitamin B6Vitamin B6 +2066.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2300%
Contains more CholineCholine +2500%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.021mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Lemonade DV% diff.
Sodium 661mg 4mg 29%
Iron 1.47mg 0.16mg 16%
Fiber 2.9g 0g 12%
Vitamin C 14.7mg 3.9mg 12%
Vitamin K 13µg 0µg 11%
Vitamin B6 0.13mg 0.006mg 10%
Copper 0.096mg 0.021mg 8%
Folate 24µg 1µg 6%
Manganese 0.151mg 0.005mg 6%
Potassium 170mg 15mg 5%
Magnesium 13mg 2mg 3%
Calcium 30mg 4mg 3%
Phosphorus 20mg 2mg 3%
Carbs 4.28g 10.42g 2%
Protein 0.91g 0.07g 2%
Zinc 0.19mg 0.02mg 2%
Choline 10.4mg 0.4mg 2%
Vitamin B5 0.093mg 0.013mg 2%
Calories 19kcal 40kcal 1%
Vitamin B3 0.143mg 0.016mg 1%
Vitamin B1 0.021mg 0.006mg 1%
Selenium 0.6µg 0.1µg 1%
Vitamin E 0.14mg 0.01mg 1%
Fats 0.14g 0.04g 0%
Net carbs 1.38g 10.42g N/A
Sugar 1.78g 9.98g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.022mg 0.021mg 0%
Saturated fat 0.034g 0.006g 0%
Monounsaturated fat 0.013g 0.002g 0%
Polyunsaturated fat 0.067g 0.013g 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
10% 89%
Protein: 0.07 g
Fats: 0.04 g
Carbs: 10.42 g
Water: 89.35 g
Other: 0.12 g
Contains more ProteinProtein +1200%
Contains more FatsFats +250%
Contains more OtherOther +1691.7%
Contains more CarbsCarbs +143.5%
~equal in Water ~89.35g

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
29% 10% 62%
Saturated fat: Sat. Fat 0.006 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.013 g
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +415.4%
Contains less Sat. FatSaturated fat -82.4%

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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. Lemonade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173217/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.