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  6. Sauerkraut vs. Nopales

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

Sauerkraut vs Nopales 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 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
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.
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 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Nopales 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%

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% 94%
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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
19% 21% 60%
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%

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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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.