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Sauerkraut vs Parsnip - In-Depth Nutrition Comparison

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What are the differences between Sauerkraut and Parsnip?

  • Sauerkraut is higher in Iron, however Parsnip is richer in Manganese, Folate, Vitamin B5, Vitamin E , Fiber, Vitamin K, Phosphorus, and Potassium.
  • Sauerkraut's daily need coverage for Sodium is 28% more.
  • Parsnip contains 2 times less Iron than Sauerkraut. Sauerkraut contains 1.47mg of Iron, while Parsnip contains 0.59mg.
  • Parsnip has less Sodium.

We used Sauerkraut, canned, solids and liquids and Parsnips, raw types in this article.

Infographic

Sauerkraut vs Parsnip 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
Contains more Iron +149.2%
Contains more Calcium +20%
Contains more Magnesium +123.1%
Contains more Phosphorus +255%
Contains more Potassium +120.6%
Contains less Sodium -98.5%
Contains more Zinc +210.5%
Contains more Copper +25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Contains more Iron +149.2%
Contains more Calcium +20%
Contains more Magnesium +123.1%
Contains more Phosphorus +255%
Contains more Potassium +120.6%
Contains less Sodium -98.5%
Contains more Zinc +210.5%
Contains more Copper +25%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B6 +44.4%
Contains more Vitamin E +964.3%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +545.2%
Contains more Folate +179.2%
Contains more Vitamin K +73.1%
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 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +44.4%
Contains more Vitamin E +964.3%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +545.2%
Contains more Folate +179.2%
Contains more Vitamin K +73.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Parsnip Opinion
Net carbs 1.38g 13.09g Parsnip
Protein 0.91g 1.2g Parsnip
Fats 0.14g 0.3g Parsnip
Carbs 4.28g 17.99g Parsnip
Calories 19kcal 75kcal Parsnip
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 4.8g Sauerkraut
Fiber 2.9g 4.9g Parsnip
Calcium 30mg 36mg Parsnip
Iron 1.47mg 0.59mg Sauerkraut
Magnesium 13mg 29mg Parsnip
Phosphorus 20mg 71mg Parsnip
Potassium 170mg 375mg Parsnip
Sodium 661mg 10mg Parsnip
Zinc 0.19mg 0.59mg Parsnip
Copper 0.096mg 0.12mg Parsnip
Vitamin A 18IU 0IU Sauerkraut
Vitamin E 0.14mg 1.49mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 17mg Parsnip
Vitamin B1 0.021mg 0.09mg Parsnip
Vitamin B2 0.022mg 0.05mg Parsnip
Vitamin B3 0.143mg 0.7mg Parsnip
Vitamin B5 0.093mg 0.6mg Parsnip
Vitamin B6 0.13mg 0.09mg Sauerkraut
Folate 24µg 67µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 13µg 22.5µg Parsnip
Tryptophan 0.008mg mg Sauerkraut
Threonine 0.025mg mg Sauerkraut
Isoleucine 0.021mg mg Sauerkraut
Leucine 0.029mg mg Sauerkraut
Lysine 0.031mg mg Sauerkraut
Methionine 0.009mg mg Sauerkraut
Phenylalanine 0.023mg mg Sauerkraut
Valine 0.03mg mg Sauerkraut
Histidine 0.016mg mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.05g Sauerkraut
Monounsaturated Fat 0.013g 0.112g Parsnip
Polyunsaturated fat 0.067g 0.047g Sauerkraut

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
25
Parsnip
Mineral Summary Score
28
Sauerkraut
22
Parsnip

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 food.
Protein
5%
Sauerkraut
7%
Parsnip
Carbohydrates
4%
Sauerkraut
18%
Parsnip
Fats
1%
Sauerkraut
1%
Parsnip

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 65)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 651mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $1)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.