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Sauerkraut vs Olive - In-Depth Nutrition Comparison

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Important differences between Sauerkraut and Olive

  • Sauerkraut has more Vitamin C, Vitamin K, Vitamin B6 and Manganese, however Olive has more Iron, Copper, Vitamin E , Folate and Calcium.
  • Olive's daily need coverage for Iron is 23% more.
  • Sauerkraut has 16 times more Vitamin C than Olive. Sauerkraut has 14.7mg of Vitamin C, while Olive has 0.9mg.
  • 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Olive
Contains more Potassium +2025%
Contains more Magnesium +225%
Contains more Phosphorus +566.7%
Contains less Sodium -10.1%
Contains more Iron +124.5%
Contains more Calcium +193.3%
Contains more Copper +161.5%
Contains more Zinc +15.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +2025%
Contains more Magnesium +225%
Contains more Phosphorus +566.7%
Contains less Sodium -10.1%
Contains more Iron +124.5%
Contains more Calcium +193.3%
Contains more Copper +161.5%
Contains more Zinc +15.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Olive
Contains more Vitamin C +1533.3%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +286.5%
Contains more Vitamin B5 +520%
Contains more Vitamin B6 +1344.4%
Contains more Vitamin K +828.6%
Contains more Folate +∞%
Contains more Vitamin A +2138.9%
Contains more Vitamin E +1078.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Contains more Vitamin C +1533.3%
Contains more Vitamin B1 +600%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +286.5%
Contains more Vitamin B5 +520%
Contains more Vitamin B6 +1344.4%
Contains more Vitamin K +828.6%
Contains more Folate +∞%
Contains more Vitamin A +2138.9%
Contains more Vitamin E +1078.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Sauerkraut
6
Olive
Mineral Summary Score
28
Sauerkraut
43
Olive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
5%
Sauerkraut
5%
Olive
Carbohydrates
4%
Sauerkraut
6%
Olive
Fats
1%
Sauerkraut
49%
Olive

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Olive
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sauerkraut Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 74mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.381g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2.5)
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food contains less Sugars?
Olive
Olive contains less Sugars (difference - 1.78g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sauerkraut Olive Opinion
Calories 19 115 Olive
Protein 0.91 0.84 Sauerkraut
Fats 0.14 10.68 Olive
Vitamin C 14.7 0.9 Sauerkraut
Carbs 4.28 6.26 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 3.3 Olive
Calcium 30 88 Olive
Potassium 170 8 Sauerkraut
Magnesium 13 4 Sauerkraut
Sugars 1.78 0 Olive
Fiber 2.9 3.2 Olive
Copper 0.096 0.251 Olive
Zinc 0.19 0.22 Olive
Starch
Phosphorus 20 3 Sauerkraut
Sodium 661 735 Sauerkraut
Vitamin A 18 403 Olive
Vitamin E 0.14 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.021 0.003 Sauerkraut
Vitamin B2 0.022 0 Sauerkraut
Vitamin B3 0.143 0.037 Sauerkraut
Vitamin B5 0.093 0.015 Sauerkraut
Vitamin B6 0.13 0.009 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 1.4 Sauerkraut
Folate 24 0 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 1.415 Sauerkraut
Monounsaturated Fat 0.013 7.888 Olive
Polyunsaturated fat 0.067 0.911 Olive
Tryptophan 0.008 Sauerkraut
Threonine 0.025 0.026 Olive
Isoleucine 0.021 0.031 Olive
Leucine 0.029 0.05 Olive
Lysine 0.031 0.032 Olive
Methionine 0.009 0.012 Olive
Phenylalanine 0.023 0.029 Olive
Valine 0.03 0.038 Olive
Histidine 0.016 0.023 Olive
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.