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  6. Sauerkraut vs. Mango

Sauerkraut vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and mango

  • Sauerkraut is higher in iron, vitamin K, and fiber, yet mango is higher in vitamin C, vitamin A, and vitamin E.
  • Sauerkraut covers your daily sodium needs 29% more than mango.
  • Sauerkraut contains 9 times more iron than mango. While sauerkraut contains 1.47mg of iron, mango contains only 0.16mg.
  • The amount of sodium in mango is lower.
  • The glycemic index of sauerkraut is lower.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Mangos, raw.

Infographic

Sauerkraut vs Mango 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%
Mango
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +172.7%
Contains more IronIron +818.8%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +42.9%
Contains more ManganeseManganese +139.7%
Contains more CopperCopper +15.6%
Contains less SodiumSodium -99.8%
~equal in Potassium ~168mg
~equal in Selenium ~0.6µg

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%
Mango
Mango
8
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin KVitamin K +209.5%
Contains more CholineCholine +36.8%
Contains more Vitamin CVitamin C +147.6%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +542.9%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +367.8%
Contains more Vitamin B5Vitamin B5 +111.8%
Contains more FolateFolate +79.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Mango DV% diff.
Sodium 661mg 1mg 29%
Vitamin C 14.7mg 36.4mg 24%
Iron 1.47mg 0.16mg 16%
Vitamin K 13µg 4.2µg 7%
Fructose 0.04g 4.68g 6%
Vitamin A 1µg 54µg 6%
Folate 24µg 43µg 5%
Vitamin E 0.14mg 0.9mg 5%
Fiber 2.9g 1.6g 5%
Carbs 4.28g 14.98g 4%
Manganese 0.151mg 0.063mg 4%
Vitamin B3 0.143mg 0.669mg 3%
Vitamin B5 0.093mg 0.197mg 2%
Calories 19kcal 60kcal 2%
Calcium 30mg 11mg 2%
Copper 0.096mg 0.111mg 2%
Phosphorus 20mg 14mg 1%
Zinc 0.19mg 0.09mg 1%
Vitamin B6 0.13mg 0.119mg 1%
Magnesium 13mg 10mg 1%
Choline 10.4mg 7.6mg 1%
Vitamin B2 0.022mg 0.038mg 1%
Vitamin B1 0.021mg 0.028mg 1%
Protein 0.91g 0.82g 0%
Fats 0.14g 0.38g 0%
Net carbs 1.38g 13.38g N/A
Potassium 170mg 168mg 0%
Sugar 1.78g 13.66g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.034g 0.092g 0%
Monounsaturated fat 0.013g 0.14g 0%
Polyunsaturated fat 0.067g 0.071g 0%
Tryptophan 0.008mg 0.013mg 0%
Threonine 0.025mg 0.031mg 0%
Isoleucine 0.021mg 0.029mg 0%
Leucine 0.029mg 0.05mg 0%
Lysine 0.031mg 0.066mg 0%
Methionine 0.009mg 0.008mg 0%
Phenylalanine 0.023mg 0.027mg 0%
Valine 0.03mg 0.042mg 0%
Histidine 0.016mg 0.019mg 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
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more OtherOther +497.2%
Contains more FatsFats +171.4%
Contains more CarbsCarbs +250%
~equal in Protein ~0.82g
~equal in Water ~83.46g

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
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +976.9%
~equal in Polyunsaturated fat ~0.071g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Mango
Mango
3
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1335.7%
Contains more FructoseFructose +11600%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.