Sauerkraut vs. Nopales — In-Depth Nutrition Comparison
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Important differences between sauerkraut and nopales
- Sauerkraut has more iron, vitamin K, vitamin C, and folate; however, nopales have more calcium, manganese, magnesium, and vitamin A.
- Sauerkraut's daily need coverage for sodium is 28% more.
- Sauerkraut has 8 times more folate than nopales. Sauerkraut has 24µg of folate, while nopales have 3µg.
- Nopales are lower in sodium.
- Sauerkraut has a higher glycemic index than nopales.
The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Nopales, raw.
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.
| Contains more IronIron | +149.2% |
| Contains more CopperCopper | +84.6% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +446.7% |
| Contains more PotassiumPotassium | +51.2% |
| Contains more ZincZinc | +31.6% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +202.6% |
| Contains more SeleniumSelenium | +16.7% |
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 | +58.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +75% |
| Contains more Vitamin B6Vitamin B6 | +85.7% |
| Contains more Vitamin KVitamin K | +145.3% |
| Contains more FolateFolate | +700% |
| Contains more CholineCholine | +42.5% |
| Contains more Vitamin AVitamin A | +2200% |
| Contains more Vitamin B2Vitamin B2 | +86.4% |
| Contains more Vitamin B3Vitamin B3 | +186.7% |
| Contains more Vitamin B5Vitamin B5 | +79.6% |
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:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
| Contains more FatsFats | +55.6% |
| Contains more CarbsCarbs | +28.5% |
| Contains more OtherOther | +88.6% |
| Contains more ProteinProtein | +45.1% |
~equal in
Water
~94.12g
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
0.016 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Poly. FatPolyunsaturated fat | +34% |
| Contains less Sat. FatSaturated fat | -52.9% |
| Contains more Mono. FatMonounsaturated fat | +38.5% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 661mg | 21mg | 28% |
| Manganese | 0.151mg | 0.457mg | 13% |
| Calcium | 30mg | 164mg | 13% |
| Iron | 1.47mg | 0.59mg | 11% |
| Magnesium | 13mg | 52mg | 9% |
| Vitamin C | 14.7mg | 9.3mg | 6% |
| Vitamin K | 13µg | 5.3µg | 6% |
| Folate | 24µg | 3µg | 5% |
| Vitamin B6 | 0.13mg | 0.07mg | 5% |
| Copper | 0.096mg | 0.052mg | 5% |
| Fiber | 2.9g | 2.2g | 3% |
| Potassium | 170mg | 257mg | 3% |
| Vitamin A | 1µg | 23µg | 2% |
| Vitamin B3 | 0.143mg | 0.41mg | 2% |
| Protein | 0.91g | 1.32g | 1% |
| Vitamin B5 | 0.093mg | 0.167mg | 1% |
| Vitamin B1 | 0.021mg | 0.012mg | 1% |
| Vitamin E | 0.14mg | 0mg | 1% |
| Phosphorus | 20mg | 16mg | 1% |
| Zinc | 0.19mg | 0.25mg | 1% |
| Choline | 10.4mg | 7.3mg | 1% |
| Vitamin B2 | 0.022mg | 0.041mg | 1% |
| Calories | 19kcal | 16kcal | 0% |
| Fats | 0.14g | 0.09g | 0% |
| Carbs | 4.28g | 3.33g | 0% |
| Net carbs | 1.38g | 1.13g | N/A |
| Sugar | 1.78g | 1.15g | N/A |
| Selenium | 0.6µg | 0.7µg | 0% |
| Saturated fat | 0.034g | 0.016g | 0% |
| Monounsaturated fat | 0.013g | 0.018g | 0% |
| Polyunsaturated fat | 0.067g | 0.05g | 0% |
| Tryptophan | 0.008mg | 0.014mg | 0% |
| Threonine | 0.025mg | 0.04mg | 0% |
| Isoleucine | 0.021mg | 0.049mg | 0% |
| Leucine | 0.029mg | 0.077mg | 0% |
| Lysine | 0.031mg | 0.059mg | 0% |
| Methionine | 0.009mg | 0.015mg | 0% |
| Phenylalanine | 0.023mg | 0.049mg | 0% |
| Valine | 0.03mg | 0.059mg | 0% |
| Histidine | 0.016mg | 0.025mg | 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 |
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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%
8%
Minerals Daily Need Coverage Score
24%
23%
Comparison summary
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Nopales contains less Sodium (difference - 640mg)
Which food is lower in Saturated fat?
Nopales is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 25)
Which food is cheaper?
Nopales is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.