Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sauerkraut
  5. Compare
  6. Sauerkraut vs. Olive

Sauerkraut vs. Olive — In-Depth Nutrition Comparison

Compare

Important differences between sauerkraut and olive

  • Sauerkraut has more vitamin C, vitamin K, vitamin B6, and folate; however, olive has more iron, copper, vitamin E, vitamin A, and calcium.
  • Olive's daily need coverage for iron is 23% more.
  • Sauerkraut is lower in saturated fat.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Olives, ripe, canned (small-extra large).

Infographic

Sauerkraut vs Olive 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%
Olive
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +225%
Contains more PotassiumPotassium +2025%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -10.1%
Contains more ManganeseManganese +655%
Contains more CalciumCalcium +193.3%
Contains more IronIron +124.5%
Contains more CopperCopper +161.5%
Contains more ZincZinc +15.8%
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%
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +1533.3%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +286.5%
Contains more Vitamin B5Vitamin B5 +520%
Contains more Vitamin B6Vitamin B6 +1344.4%
Contains more Vitamin KVitamin K +828.6%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +1078.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.3mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Olive DV% diff.
Iron 1.47mg 3.3mg 23%
Monounsaturated fat 0.013g 7.888g 20%
Copper 0.096mg 0.251mg 17%
Fats 0.14g 10.68g 16%
Vitamin C 14.7mg 0.9mg 15%
Vitamin K 13µg 1.4µg 10%
Vitamin E 0.14mg 1.65mg 10%
Vitamin B6 0.13mg 0.009mg 9%
Calcium 30mg 88mg 6%
Manganese 0.151mg 0.02mg 6%
Folate 24µg 0µg 6%
Saturated fat 0.034g 1.415g 6%
Polyunsaturated fat 0.067g 0.911g 6%
Potassium 170mg 8mg 5%
Calories 19kcal 115kcal 5%
Sodium 661mg 735mg 3%
Vitamin B5 0.093mg 0.015mg 2%
Vitamin B2 0.022mg 0mg 2%
Vitamin B1 0.021mg 0.003mg 2%
Magnesium 13mg 4mg 2%
Vitamin A 1µg 20µg 2%
Phosphorus 20mg 3mg 2%
Selenium 0.6µg 0.9µg 1%
Vitamin B3 0.143mg 0.037mg 1%
Fiber 2.9g 3.2g 1%
Carbs 4.28g 6.26g 1%
Protein 0.91g 0.84g 0%
Net carbs 1.38g 3.06g N/A
Sugar 1.78g 0g N/A
Zinc 0.19mg 0.22mg 0%
Choline 10.4mg 10.3mg 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0.026mg 0%
Isoleucine 0.021mg 0.031mg 0%
Leucine 0.029mg 0.05mg 0%
Lysine 0.031mg 0.032mg 0%
Methionine 0.009mg 0.012mg 0%
Phenylalanine 0.023mg 0.029mg 0%
Valine 0.03mg 0.038mg 0%
Histidine 0.016mg 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more WaterWater +15.7%
Contains more FatsFats +7528.6%
Contains more CarbsCarbs +46.3%
~equal in Protein ~0.84g
~equal in Other ~2.23g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +60576.9%
Contains more Poly. FatPolyunsaturated fat +1259.7%

People also compare

Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish
Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.