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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+149.2%
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Calcium
+20%
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Magnesium
+123.1%
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Phosphorus
+255%
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Potassium
+120.6%
Contains
less
Sodium
-98.5%
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Zinc
+210.5%
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Copper
+25%
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Manganese
+270.9%
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Selenium
+200%
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Iron
+149.2%
Contains
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Calcium
+20%
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Magnesium
+123.1%
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Phosphorus
+255%
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Potassium
+120.6%
Contains
less
Sodium
-98.5%
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Zinc
+210.5%
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Copper
+25%
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Manganese
+270.9%
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Selenium
+200%
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.
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Vitamin A
+∞%
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Vitamin B6
+44.4%
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Vitamin E
+964.3%
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Vitamin C
+15.6%
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Vitamin B1
+328.6%
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Vitamin B2
+127.3%
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Vitamin B3
+389.5%
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Vitamin B5
+545.2%
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Folate
+179.2%
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Vitamin K
+73.1%
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Vitamin A
+∞%
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Vitamin B6
+44.4%
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Vitamin E
+964.3%
Contains
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Vitamin C
+15.6%
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Vitamin B1
+328.6%
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Vitamin B2
+127.3%
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Vitamin B3
+389.5%
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Vitamin B5
+545.2%
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Folate
+179.2%
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Vitamin K
+73.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+16.3%
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Other
+119.4%
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Protein
+31.9%
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Fats
+114.3%
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Carbs
+320.3%
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
1.2 g
Fats:
0.3 g
Carbs:
17.99 g
Water:
79.53 g
Other:
0.98 g
Contains
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Water
+16.3%
Contains
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Other
+119.4%
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Protein
+31.9%
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Fats
+114.3%
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Carbs
+320.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-32%
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Polyunsaturated fat
+42.6%
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Monounsaturated Fat
+761.5%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.112 g
Polyunsaturated fat:
0.047 g
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Saturated Fat
-32%
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Polyunsaturated fat
+42.6%
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Monounsaturated Fat
+761.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.38g | 13.09g |
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| Protein | 0.91g | 1.2g |
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| Fats | 0.14g | 0.3g |
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| Carbs | 4.28g | 17.99g |
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| Calories | 19kcal | 75kcal |
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| Fructose | 0.04g |
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| Sugar | 1.78g | 4.8g |
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| Fiber | 2.9g | 4.9g |
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| Calcium | 30mg | 36mg |
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| Iron | 1.47mg | 0.59mg |
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| Magnesium | 13mg | 29mg |
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| Phosphorus | 20mg | 71mg |
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| Potassium | 170mg | 375mg |
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| Sodium | 661mg | 10mg |
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| Zinc | 0.19mg | 0.59mg |
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| Copper | 0.096mg | 0.12mg |
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| Manganese | 0.151mg | 0.56mg |
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| Selenium | 0.6µg | 1.8µg |
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| Vitamin A | 18IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.14mg | 1.49mg |
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| Vitamin C | 14.7mg | 17mg |
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| Vitamin B1 | 0.021mg | 0.09mg |
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| Vitamin B2 | 0.022mg | 0.05mg |
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| Vitamin B3 | 0.143mg | 0.7mg |
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| Vitamin B5 | 0.093mg | 0.6mg |
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| Vitamin B6 | 0.13mg | 0.09mg |
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| Folate | 24µg | 67µg |
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| Vitamin K | 13µg | 22.5µg |
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| Tryptophan | 0.008mg |
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| Threonine | 0.025mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.031mg |
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| Methionine | 0.009mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.03mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.034g | 0.05g |
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| Monounsaturated Fat | 0.013g | 0.112g |
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| Polyunsaturated fat | 0.067g | 0.047g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
25%
Minerals Daily Need Coverage Score
24%
26%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 65)
Which food contains less Sodium?
Parsnip contains less Sodium (difference - 651mg)
Which food is cheaper?
Parsnip is cheaper (difference - $1)
Which food is richer in minerals?
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)