Sauerkraut vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Significant differences between sauerkraut and marrow-stem Kale
- Sauerkraut has more iron; however, marrow-stem Kale is richer in vitamin K, vitamin A, folate, vitamin C, manganese, calcium, vitamin E, and vitamin B2.
- Marrow-stem Kale covers your daily vitamin K needs 353% more than sauerkraut.
- Marrow-stem Kale has 39 times less sodium than sauerkraut. Sauerkraut has 661mg of sodium, while marrow-stem Kale has 17mg.
Specific food types used in this comparison are Sauerkraut, canned, solids and liquids and Collards, raw.
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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.
| Contains more IronIron | +212.8% |
| Contains more CopperCopper | +108.7% |
| Contains more MagnesiumMagnesium | +107.7% |
| Contains more CalciumCalcium | +673.3% |
| Contains more PotassiumPotassium | +25.3% |
| Contains more ZincZinc | +10.5% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +335.8% |
| Contains more SeleniumSelenium | +116.7% |
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.
| Contains more Vitamin CVitamin C | +140.1% |
| Contains more Vitamin AVitamin A | +25000% |
| Contains more Vitamin EVitamin E | +1514.3% |
| Contains more Vitamin B1Vitamin B1 | +157.1% |
| Contains more Vitamin B2Vitamin B2 | +490.9% |
| Contains more Vitamin B3Vitamin B3 | +418.9% |
| Contains more Vitamin B5Vitamin B5 | +187.1% |
| Contains more Vitamin B6Vitamin B6 | +26.9% |
| Contains more Vitamin KVitamin K | +3262.3% |
| Contains more FolateFolate | +437.5% |
| Contains more CholineCholine | +123.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more OtherOther | +61.7% |
| Contains more ProteinProtein | +231.9% |
| Contains more FatsFats | +335.7% |
| Contains more CarbsCarbs | +26.6% |
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains less Sat. FatSaturated fat | -38.2% |
| Contains more Mono. FatMonounsaturated fat | +130.8% |
| Contains more Poly. FatPolyunsaturated fat | +200% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 13µg | 437.1µg | 353% |
| Vitamin A | 1µg | 251µg | 28% |
| Sodium | 661mg | 17mg | 28% |
| Folate | 24µg | 129µg | 26% |
| Vitamin C | 14.7mg | 35.3mg | 23% |
| Manganese | 0.151mg | 0.658mg | 22% |
| Calcium | 30mg | 232mg | 20% |
| Vitamin E | 0.14mg | 2.26mg | 14% |
| Iron | 1.47mg | 0.47mg | 13% |
| Vitamin B2 | 0.022mg | 0.13mg | 8% |
| Copper | 0.096mg | 0.046mg | 6% |
| Vitamin B3 | 0.143mg | 0.742mg | 4% |
| Protein | 0.91g | 3.02g | 4% |
| Fiber | 2.9g | 4g | 4% |
| Vitamin B1 | 0.021mg | 0.054mg | 3% |
| Vitamin B5 | 0.093mg | 0.267mg | 3% |
| Magnesium | 13mg | 27mg | 3% |
| Vitamin B6 | 0.13mg | 0.165mg | 3% |
| Choline | 10.4mg | 23.2mg | 2% |
| Polyunsaturated fat | 0.067g | 0.201g | 1% |
| Calories | 19kcal | 32kcal | 1% |
| Selenium | 0.6µg | 1.3µg | 1% |
| Phosphorus | 20mg | 25mg | 1% |
| Potassium | 170mg | 213mg | 1% |
| Fats | 0.14g | 0.61g | 1% |
| Carbs | 4.28g | 5.42g | 0% |
| Net carbs | 1.38g | 1.42g | N/A |
| Sugar | 1.78g | 0.46g | N/A |
| Zinc | 0.19mg | 0.21mg | 0% |
| Saturated fat | 0.034g | 0.055g | 0% |
| Monounsaturated fat | 0.013g | 0.03g | 0% |
| Tryptophan | 0.008mg | 0.031mg | 0% |
| Threonine | 0.025mg | 0.086mg | 0% |
| Isoleucine | 0.021mg | 0.1mg | 0% |
| Leucine | 0.029mg | 0.151mg | 0% |
| Lysine | 0.031mg | 0.117mg | 0% |
| Methionine | 0.009mg | 0.033mg | 0% |
| Phenylalanine | 0.023mg | 0.087mg | 0% |
| Valine | 0.03mg | 0.12mg | 0% |
| Histidine | 0.016mg | 0.047mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
12%
120%
Minerals Daily Need Coverage Score
24%
25%
Comparison summary
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.021g)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 644mg)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $0.5)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)