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  6. Sauerkraut vs. Passion fruit

Sauerkraut vs. Passion fruit — In-Depth Nutrition Comparison

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Significant differences between sauerkraut and passion fruit

  • Sauerkraut has more vitamin K; however, passion fruit is richer in fiber, vitamin A, vitamin C, vitamin B3, vitamin B2, phosphorus, and potassium.
  • Passion fruit covers your daily fiber needs 30% more than sauerkraut.
  • Passion fruit has 24 times less sodium than sauerkraut. Sauerkraut has 661mg of sodium, while passion fruit has 28mg.
  • Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of passion fruit is 16.

Specific food types used in this comparison are Sauerkraut, canned, solids, and liquids and Passion-fruit, (granadilla), purple, raw.

Infographic

Sauerkraut vs Passion fruit 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.
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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +150%
Contains more CopperCopper +11.6%
Contains more ZincZinc +90%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +104.7%
Contains more PhosphorusPhosphorus +240%
Contains less SodiumSodium -95.8%
~equal in Iron ~1.6mg
~equal in Selenium ~0.6µg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +1757.1%
Contains more FolateFolate +71.4%
Contains more CholineCholine +36.8%
Contains more Vitamin CVitamin C +104.1%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin B2Vitamin B2 +490.9%
Contains more Vitamin B3Vitamin B3 +949%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Passion fruit DV% diff.
Fiber 2.9g 10.4g 30%
Sodium 661mg 28mg 28%
Vitamin C 14.7mg 30mg 17%
Vitamin K 13µg 0.7µg 10%
Vitamin B2 0.022mg 0.13mg 8%
Vitamin B3 0.143mg 1.5mg 8%
Vitamin A 1µg 64µg 7%
Manganese 0.151mg 7%
Phosphorus 20mg 68mg 7%
Carbs 4.28g 23.38g 6%
Potassium 170mg 348mg 5%
Calories 19kcal 97kcal 4%
Magnesium 13mg 29mg 4%
Protein 0.91g 2.2g 3%
Folate 24µg 14µg 3%
Vitamin B5 0.093mg 2%
Polyunsaturated fat 0.067g 0.411g 2%
Vitamin B6 0.13mg 0.1mg 2%
Vitamin B1 0.021mg 0mg 2%
Calcium 30mg 12mg 2%
Iron 1.47mg 1.6mg 2%
Fats 0.14g 0.7g 1%
Vitamin E 0.14mg 0.02mg 1%
Zinc 0.19mg 0.1mg 1%
Copper 0.096mg 0.086mg 1%
Choline 10.4mg 7.6mg 1%
Net carbs 1.38g 12.98g N/A
Sugar 1.78g 11.2g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.034g 0.059g 0%
Monounsaturated fat 0.013g 0.086g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more WaterWater +26.9%
Contains more OtherOther +172.2%
Contains more ProteinProtein +141.8%
Contains more FatsFats +400%
Contains more CarbsCarbs +446.3%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains less Sat. FatSaturated fat -42.4%
Contains more Mono. FatMonounsaturated fat +561.5%
Contains more Poly. FatPolyunsaturated fat +513.4%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.