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  6. Sauerkraut vs. Mustard Greens Raw

Sauerkraut vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are sauerkraut and mustard Greens Raw different?

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin E, calcium, copper, vitamin B2, potassium, and phosphorus than sauerkraut.
  • Daily need coverage for vitamin K for mustard Greens Raw is 204% higher.
  • Sauerkraut contains 33 times more sodium than mustard Greens Raw. While sauerkraut contains 661mg of sodium, mustard Greens Raw contain only 20mg.

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

Infographic

Sauerkraut vs Mustard Greens Raw 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.
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +283.3%
Contains more PotassiumPotassium +125.9%
Contains more IronIron +11.6%
Contains more CopperCopper +71.9%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +190%
Contains less SodiumSodium -97%
Contains more SeleniumSelenium +50%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more FolateFolate +100%
Contains more CholineCholine +1980%
Contains more Vitamin CVitamin C +376.2%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +1335.7%
Contains more Vitamin B1Vitamin B1 +281%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +459.4%
Contains more Vitamin B5Vitamin B5 +125.8%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin KVitamin K +1880.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Mustard Greens Raw DV% diff.
Vitamin K 13µg 257.5µg 204%
Vitamin C 14.7mg 70mg 61%
Sodium 661mg 20mg 28%
Vitamin A 1µg 151µg 17%
Vitamin E 0.14mg 2.01mg 12%
Calcium 30mg 115mg 9%
Copper 0.096mg 0.165mg 8%
Vitamin B2 0.022mg 0.11mg 7%
Manganese 0.151mg 7%
Potassium 170mg 384mg 6%
Vitamin B1 0.021mg 0.08mg 5%
Phosphorus 20mg 58mg 5%
Magnesium 13mg 32mg 5%
Protein 0.91g 2.86g 4%
Vitamin B3 0.143mg 0.8mg 4%
Vitamin B6 0.13mg 0.18mg 4%
Folate 24µg 12µg 3%
Vitamin B5 0.093mg 0.21mg 2%
Iron 1.47mg 1.64mg 2%
Choline 10.4mg 0.5mg 2%
Zinc 0.19mg 0.25mg 1%
Selenium 0.6µg 0.9µg 1%
Fiber 2.9g 3.2g 1%
Calories 19kcal 27kcal 0%
Fats 0.14g 0.42g 0%
Carbs 4.28g 4.67g 0%
Net carbs 1.38g 1.47g N/A
Sugar 1.78g 1.32g N/A
Saturated fat 0.034g 0.01g 0%
Monounsaturated fat 0.013g 0.092g 0%
Polyunsaturated fat 0.067g 0.038g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more OtherOther +59.3%
Contains more ProteinProtein +214.3%
Contains more FatsFats +200%
~equal in Carbs ~4.67g
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +76.3%
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +607.7%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.