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  6. Sauerkraut vs. Mulberry

Sauerkraut vs. Mulberry — In-Depth Nutrition Comparison

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How are sauerkraut and mulberries different?

  • Sauerkraut is higher in vitamin B6; however, mulberries are richer in vitamin C and vitamin B2.
  • Daily need coverage for sodium for sauerkraut is 28% higher.
  • Sauerkraut contains 4 times more folate than mulberries. While sauerkraut contains 24µg of folate, mulberries contain only 6µg.
  • Mulberries have less sodium.

Sauerkraut, canned, solids, and liquids and Mulberries, raw are the varieties used in this article.

Infographic

Sauerkraut vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more CopperCopper +60%
Contains more ZincZinc +58.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +25.9%
Contains more PhosphorusPhosphorus +90%
Contains less SodiumSodium -98.5%
~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%
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% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +160%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +147.6%
Contains more Vitamin EVitamin E +521.4%
Contains more Vitamin B1Vitamin B1 +38.1%
Contains more Vitamin B2Vitamin B2 +359.1%
Contains more Vitamin B3Vitamin B3 +333.6%
Contains more CholineCholine +18.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Mulberry DV% diff.
Sodium 661mg 10mg 28%
Vitamin C 14.7mg 36.4mg 24%
Manganese 0.151mg 7%
Vitamin B6 0.13mg 0.05mg 6%
Vitamin B2 0.022mg 0.101mg 6%
Vitamin E 0.14mg 0.87mg 5%
Fiber 2.9g 1.7g 5%
Iron 1.47mg 1.85mg 5%
Folate 24µg 6µg 5%
Vitamin K 13µg 7.8µg 4%
Copper 0.096mg 0.06mg 4%
Vitamin B3 0.143mg 0.62mg 3%
Phosphorus 20mg 38mg 3%
Vitamin B5 0.093mg 2%
Carbs 4.28g 9.8g 2%
Polyunsaturated fat 0.067g 0.207g 1%
Protein 0.91g 1.44g 1%
Calories 19kcal 43kcal 1%
Vitamin B1 0.021mg 0.029mg 1%
Zinc 0.19mg 0.12mg 1%
Potassium 170mg 194mg 1%
Calcium 30mg 39mg 1%
Magnesium 13mg 18mg 1%
Fats 0.14g 0.39g 0%
Net carbs 1.38g 8.1g N/A
Sugar 1.78g 8.1g N/A
Vitamin A 1µg 1µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.034g 0.027g 0%
Choline 10.4mg 12.3mg 0%
Monounsaturated fat 0.013g 0.041g 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% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more OtherOther +211.6%
Contains more ProteinProtein +58.2%
Contains more FatsFats +178.6%
Contains more CarbsCarbs +129%
~equal in Water ~87.68g

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains less Sat. FatSaturated fat -20.6%
Contains more Mono. FatMonounsaturated fat +215.4%
Contains more Poly. FatPolyunsaturated fat +209%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.