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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, Folate, and Manganese, however, Olive has more Iron, Copper, Vitamin E , 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.
Contains more Magnesium +225%
Contains more Phosphorus +566.7%
Contains more Potassium +2025%
Contains less Sodium -10.1%
Contains more Manganese +655%
Contains more Calcium +193.3%
Contains more Iron +124.5%
Contains more Zinc +15.8%
Contains more Copper +161.5%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +225%
Contains more Phosphorus +566.7%
Contains more Potassium +2025%
Contains less Sodium -10.1%
Contains more Manganese +655%
Contains more Calcium +193.3%
Contains more Iron +124.5%
Contains more Zinc +15.8%
Contains more Copper +161.5%
Contains more Selenium +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.
:
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 Folate +∞%
Contains more Vitamin K +828.6%
Contains more Vitamin A +2138.9%
Contains more Vitamin E +1078.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 Folate +∞%
Contains more Vitamin K +828.6%
Contains more Vitamin A +2138.9%
Contains more Vitamin E +1078.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +15.7%
Contains more Fats +7528.6%
Contains more Carbs +46.3%
Equal in Protein - 0.84
Equal in Other - 2.23
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
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 Water +15.7%
Contains more Fats +7528.6%
Contains more Carbs +46.3%
Equal in Protein - 0.84
Equal in Other - 2.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +60576.9%
Contains more Polyunsaturated fat +1259.7%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +60576.9%
Contains more Polyunsaturated fat +1259.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Olive Opinion
Net carbs 1.38g 3.06g Olive
Protein 0.91g 0.84g Sauerkraut
Fats 0.14g 10.68g Olive
Carbs 4.28g 6.26g Olive
Calories 19kcal 115kcal Olive
Fructose 0.04g Sauerkraut
Sugar 1.78g 0g Olive
Fiber 2.9g 3.2g Olive
Calcium 30mg 88mg Olive
Iron 1.47mg 3.3mg Olive
Magnesium 13mg 4mg Sauerkraut
Phosphorus 20mg 3mg Sauerkraut
Potassium 170mg 8mg Sauerkraut
Sodium 661mg 735mg Sauerkraut
Zinc 0.19mg 0.22mg Olive
Copper 0.096mg 0.251mg Olive
Manganese 0.151mg 0.02mg Sauerkraut
Selenium 0.6µg 0.9µg Olive
Vitamin A 18IU 403IU Olive
Vitamin A RAE 1µg 20µg Olive
Vitamin E 0.14mg 1.65mg Olive
Vitamin C 14.7mg 0.9mg Sauerkraut
Vitamin B1 0.021mg 0.003mg Sauerkraut
Vitamin B2 0.022mg 0mg Sauerkraut
Vitamin B3 0.143mg 0.037mg Sauerkraut
Vitamin B5 0.093mg 0.015mg Sauerkraut
Vitamin B6 0.13mg 0.009mg Sauerkraut
Folate 24µg 0µg Sauerkraut
Vitamin K 13µg 1.4µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg 0.026mg Olive
Isoleucine 0.021mg 0.031mg Olive
Leucine 0.029mg 0.05mg Olive
Lysine 0.031mg 0.032mg Olive
Methionine 0.009mg 0.012mg Olive
Phenylalanine 0.023mg 0.029mg Olive
Valine 0.03mg 0.038mg Olive
Histidine 0.016mg 0.023mg Olive
Saturated Fat 0.034g 1.415g Sauerkraut
Monounsaturated Fat 0.013g 7.888g Olive
Polyunsaturated fat 0.067g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Sauerkraut
6%
Olive
Minerals Daily Need Coverage Score
24%
Sauerkraut
35%
Olive

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 is lower in Sugar?
Olive
Olive is lower in Sugar (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 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.

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.