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  6. Sauerkraut vs. Minestrone

Sauerkraut vs. Minestrone — In-Depth Nutrition Comparison

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How are sauerkraut and minestrone different?

  • Sauerkraut is higher in vitamin C, iron, fiber, vitamin B6, and copper; however, minestrone is richer in vitamin A.
  • Daily need coverage for vitamin A for minestrone is 19% higher.
  • Sauerkraut contains 29 times more vitamin C than minestrone. While sauerkraut contains 14.7mg of vitamin C, minestrone contains only 0.5mg.
  • Minestrone has less sodium.
  • Sauerkraut has a lower glycemic index (32) than minestrone (47).

Sauerkraut, canned, solids, and liquids and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Sauerkraut vs Minestrone 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +30.8%
Contains more IronIron +286.8%
Contains more CopperCopper +88.2%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +63.2%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -61.6%
~equal in Manganese ~0.152mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +2840%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B6Vitamin B6 +217.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +60%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4800%
Contains more Vitamin B3Vitamin B3 +173.4%
Contains more Vitamin B5Vitamin B5 +50.5%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.022mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Minestrone DV% diff.
Sodium 661mg 254mg 18%
Vitamin C 14.7mg 0.5mg 16%
Iron 1.47mg 0.38mg 14%
Vitamin K 13µg 11%
Fiber 2.9g 0.4g 10%
Vitamin B6 0.13mg 0.041mg 7%
Vitamin A 1µg 49µg 5%
Copper 0.096mg 0.051mg 5%
Polyunsaturated fat 0.067g 0.46g 3%
Protein 0.91g 1.77g 2%
Choline 10.4mg 2%
Folate 24µg 15µg 2%
Magnesium 13mg 3mg 2%
Calcium 30mg 14mg 2%
Vitamin B3 0.143mg 0.391mg 2%
Calories 19kcal 34kcal 1%
Selenium 0.6µg 1%
Vitamin B5 0.093mg 0.14mg 1%
Saturated fat 0.034g 0.23g 1%
Vitamin E 0.14mg 1%
Monounsaturated fat 0.013g 0.29g 1%
Zinc 0.19mg 0.31mg 1%
Potassium 170mg 130mg 1%
Fats 0.14g 1.04g 1%
Carbs 4.28g 4.66g 0%
Net carbs 1.38g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.78g N/A
Phosphorus 20mg 23mg 0%
Manganese 0.151mg 0.152mg 0%
Vitamin B1 0.021mg 0.022mg 0%
Vitamin B2 0.022mg 0.018mg 0%
Tryptophan 0.008mg 0.013mg 0%
Threonine 0.025mg 0.043mg 0%
Isoleucine 0.021mg 0.054mg 0%
Leucine 0.029mg 0.098mg 0%
Lysine 0.031mg 0.076mg 0%
Methionine 0.009mg 0.018mg 0%
Phenylalanine 0.023mg 0.064mg 0%
Valine 0.03mg 0.074mg 0%
Histidine 0.016mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more OtherOther +79.2%
Contains more ProteinProtein +94.5%
Contains more FatsFats +642.9%
~equal in Carbs ~4.66g
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -85.2%
Contains more Mono. FatMonounsaturated fat +2130.8%
Contains more Poly. FatPolyunsaturated fat +586.6%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.