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  6. Sauerkraut vs. Orange juice

Sauerkraut vs. Orange juice — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and orange juice

  • Sauerkraut is higher in iron, fiber, vitamin K, vitamin B6, manganese, and copper, yet orange juice is higher in vitamin C and vitamin B1.
  • Orange juice covers your daily vitamin C needs 39% more than sauerkraut.
  • Sauerkraut contains 661 times more sodium than orange juice. While sauerkraut contains 661mg of sodium, orange juice contains only 1mg.
  • The glycemic index of sauerkraut is lower.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Orange juice, raw.

Infographic

Sauerkraut vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +172.7%
Contains more IronIron +635%
Contains more CopperCopper +118.2%
Contains more ZincZinc +280%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +978.6%
Contains more SeleniumSelenium +500%
Contains more PotassiumPotassium +17.6%
Contains less SodiumSodium -99.8%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +12900%
Contains more CholineCholine +67.7%
Contains more Vitamin CVitamin C +240.1%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +328.6%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +104.3%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Orange juice DV% diff.
Vitamin C 14.7mg 50mg 39%
Sodium 661mg 1mg 29%
Iron 1.47mg 0.2mg 16%
Fiber 2.9g 0.2g 11%
Vitamin K 13µg 0.1µg 11%
Vitamin B6 0.13mg 0.04mg 7%
Copper 0.096mg 0.044mg 6%
Vitamin B1 0.021mg 0.09mg 6%
Manganese 0.151mg 0.014mg 6%
Calcium 30mg 11mg 2%
Vitamin B5 0.093mg 0.19mg 2%
Carbs 4.28g 10.4g 2%
Folate 24µg 30µg 2%
Vitamin B3 0.143mg 0.4mg 2%
Vitamin B2 0.022mg 0.03mg 1%
Choline 10.4mg 6.2mg 1%
Selenium 0.6µg 0.1µg 1%
Calories 19kcal 45kcal 1%
Vitamin E 0.14mg 0.04mg 1%
Vitamin A 1µg 10µg 1%
Zinc 0.19mg 0.05mg 1%
Potassium 170mg 200mg 1%
Protein 0.91g 0.7g 0%
Fats 0.14g 0.2g 0%
Net carbs 1.38g 10.2g N/A
Magnesium 13mg 11mg 0%
Sugar 1.78g 8.4g N/A
Phosphorus 20mg 17mg 0%
Saturated fat 0.034g 0.024g 0%
Monounsaturated fat 0.013g 0.036g 0%
Polyunsaturated fat 0.067g 0.04g 0%
Tryptophan 0.008mg 0.002mg 0%
Threonine 0.025mg 0.008mg 0%
Isoleucine 0.021mg 0.008mg 0%
Leucine 0.029mg 0.013mg 0%
Lysine 0.031mg 0.009mg 0%
Methionine 0.009mg 0.003mg 0%
Phenylalanine 0.023mg 0.009mg 0%
Valine 0.03mg 0.011mg 0%
Histidine 0.016mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +30%
Contains more OtherOther +437.5%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +143%
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +67.5%
Contains less Sat. FatSaturated fat -29.4%
Contains more Mono. FatMonounsaturated fat +176.9%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.