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  6. Sauerkraut vs. Mandarin orange

Sauerkraut vs. Mandarin orange — In-Depth Nutrition Comparison

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What are the differences between Sauerkraut and Mandarin orange?

  • Sauerkraut is higher in Iron, Vitamin K, and Copper, however, Mandarin orange is richer in Vitamin C.
  • Sauerkraut's daily need coverage for Sodium is 29% more.
  • Mandarin orange has less Sodium.

We used Sauerkraut, canned, solids and liquids and Tangerines, (mandarin oranges), raw types in this article.

Infographic

Sauerkraut vs Mandarin orange 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.
Sauerkraut
Sauerkraut
7
:
2
Mandarin orange
Mandarin orange
Contains more Iron +880%
Contains more Zinc +171.4%
Contains more Copper +128.6%
Contains more Manganese +287.2%
Contains more Selenium +500%
Contains more Calcium +23.3%
Contains less Sodium -99.7%
Equal in Magnesium - 12
Equal in Phosphorus - 20
Equal in Potassium - 166
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Iron +880%
Contains more Zinc +171.4%
Contains more Copper +128.6%
Contains more Manganese +287.2%
Contains more Selenium +500%
Contains more Calcium +23.3%
Contains less Sodium -99.7%
Equal in Magnesium - 12
Equal in Phosphorus - 20
Equal in Potassium - 166

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.
Sauerkraut
Sauerkraut
3
:
7
Mandarin orange
Mandarin orange
Contains more Vitamin B6 +66.7%
Contains more Folate +50%
Contains more Vitamin K +∞%
Contains more Vitamin A +3683.3%
Contains more Vitamin E +42.9%
Contains more Vitamin C +81.6%
Contains more Vitamin B1 +176.2%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +162.9%
Contains more Vitamin B5 +132.3%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin B6 +66.7%
Contains more Folate +50%
Contains more Vitamin K +∞%
Contains more Vitamin A +3683.3%
Contains more Vitamin E +42.9%
Contains more Vitamin C +81.6%
Contains more Vitamin B1 +176.2%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +162.9%
Contains more Vitamin B5 +132.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
3
:
2
Mandarin orange
Mandarin orange
Contains more Protein +12.3%
Contains more Other +481.1%
Contains more Fats +121.4%
Contains more Carbs +211.7%
Equal in Water - 85.17
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Protein +12.3%
Contains more Other +481.1%
Contains more Fats +121.4%
Contains more Carbs +211.7%
Equal in Water - 85.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Mandarin orange
Mandarin orange
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +361.5%
Equal in Polyunsaturated fat - 0.065
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +361.5%
Equal in Polyunsaturated fat - 0.065

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
0
:
3
Mandarin orange
Mandarin orange
Contains more Sucrose +∞%
Contains more Glucose +1421.4%
Contains more Fructose +5900%
Sauerkraut
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mandarin orange
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +1421.4%
Contains more Fructose +5900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Mandarin orange
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Mandarin orange Opinion
Net carbs 1.38g 11.54g Mandarin orange
Protein 0.91g 0.81g Sauerkraut
Fats 0.14g 0.31g Mandarin orange
Carbs 4.28g 13.34g Mandarin orange
Calories 19kcal 53kcal Mandarin orange
Fructose 0.04g 2.4g Mandarin orange
Sugar 1.78g 10.58g Sauerkraut
Fiber 2.9g 1.8g Sauerkraut
Calcium 30mg 37mg Mandarin orange
Iron 1.47mg 0.15mg Sauerkraut
Magnesium 13mg 12mg Sauerkraut
Phosphorus 20mg 20mg
Potassium 170mg 166mg Sauerkraut
Sodium 661mg 2mg Mandarin orange
Zinc 0.19mg 0.07mg Sauerkraut
Copper 0.096mg 0.042mg Sauerkraut
Manganese 0.151mg 0.039mg Sauerkraut
Selenium 0.6µg 0.1µg Sauerkraut
Vitamin A 18IU 681IU Mandarin orange
Vitamin A RAE 1µg 34µg Mandarin orange
Vitamin E 0.14mg 0.2mg Mandarin orange
Vitamin C 14.7mg 26.7mg Mandarin orange
Vitamin B1 0.021mg 0.058mg Mandarin orange
Vitamin B2 0.022mg 0.036mg Mandarin orange
Vitamin B3 0.143mg 0.376mg Mandarin orange
Vitamin B5 0.093mg 0.216mg Mandarin orange
Vitamin B6 0.13mg 0.078mg Sauerkraut
Folate 24µg 16µg Sauerkraut
Vitamin K 13µg 0µg Sauerkraut
Tryptophan 0.008mg 0.002mg Sauerkraut
Threonine 0.025mg 0.016mg Sauerkraut
Isoleucine 0.021mg 0.017mg Sauerkraut
Leucine 0.029mg 0.028mg Sauerkraut
Lysine 0.031mg 0.032mg Mandarin orange
Methionine 0.009mg 0.002mg Sauerkraut
Phenylalanine 0.023mg 0.018mg Sauerkraut
Valine 0.03mg 0.021mg Sauerkraut
Histidine 0.016mg 0.011mg Sauerkraut
Saturated Fat 0.034g 0.039g Sauerkraut
Monounsaturated Fat 0.013g 0.06g Mandarin orange
Polyunsaturated fat 0.067g 0.065g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Mandarin orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Sauerkraut
17%
Mandarin orange
Minerals Daily Need Coverage Score
24%
Sauerkraut
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 8.8g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 659mg)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $0.6)
Which food is richer in vitamins?
Mandarin orange
Mandarin orange is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.