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

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 C +15.6%
Contains more Vitamin E +964.3%
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 Vitamin K +73.1%
Contains more Folate +179.2%
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 57% 0% 30% 0% 23% 12% 14% 36% 21% 0% 57% 51%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +44.4%
Contains more Vitamin C +15.6%
Contains more Vitamin E +964.3%
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 Vitamin K +73.1%
Contains more Folate +179.2%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Parsnip
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 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)

All nutrients comparison - raw data values

Nutrient Sauerkraut Parsnip Opinion
Calories 19 75 Parsnip
Protein 0.91 1.2 Parsnip
Fats 0.14 0.3 Parsnip
Vitamin C 14.7 17 Parsnip
Net carbs 1.3799999952316284 13.09000015258789 Parsnip
Carbs 4.28 17.99 Parsnip
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.59 Sauerkraut
Calcium 30 36 Parsnip
Potassium 170 375 Parsnip
Magnesium 13 29 Parsnip
Sugar 1.78 4.8 Sauerkraut
Fiber 2.9 4.9 Parsnip
Copper 0.096 0.12 Parsnip
Zinc 0.19 0.59 Parsnip
Starch
Phosphorus 20 71 Parsnip
Sodium 661 10 Parsnip
Vitamin A 18 0 Sauerkraut
Vitamin E 0.14 1.49 Parsnip
Vitamin D 0 0
Vitamin B1 0.021 0.09 Parsnip
Vitamin B2 0.022 0.05 Parsnip
Vitamin B3 0.143 0.7 Parsnip
Vitamin B5 0.093 0.6 Parsnip
Vitamin B6 0.13 0.09 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 22.5 Parsnip
Folate 24 67 Parsnip
Trans Fat 0 0
Saturated Fat 0.034 0.05 Sauerkraut
Monounsaturated Fat 0.013 0.112 Parsnip
Polyunsaturated fat 0.067 0.047 Sauerkraut
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
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 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.