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  6. Sauerkraut vs. Piña colada

Sauerkraut vs. Piña colada — In-Depth Nutrition Comparison

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What are the main differences between sauerkraut and piña colada?

  • Sauerkraut is richer in iron, vitamin C, vitamin K, fiber, and vitamin B6, while piña colada is higher in manganese.
  • Sauerkraut's daily need coverage for sodium is 28% higher.
  • Piña colada has 130 times less vitamin K than sauerkraut. Sauerkraut has 13µg of vitamin K, while piña colada has 0.1µg.
  • Piña colada is lower in sodium.
  • Sauerkraut has a higher glycemic index (32) than piña colada (15).

We used Sauerkraut, canned, solids, and liquids and Alcoholic beverage, pina colada, prepared-from-recipe types in this comparison.

Infographic

Sauerkraut vs Piña colada 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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +600%
Contains more CopperCopper +21.5%
Contains more ZincZinc +46.2%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +249.7%
Contains more SeleniumSelenium +16.7%

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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +38.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Piña colada DV% diff.
Sodium 661mg 6mg 28%
Manganese 0.151mg 0.528mg 16%
Iron 1.47mg 0.21mg 16%
Vitamin K 13µg 0.1µg 11%
Vitamin C 14.7mg 4.9mg 11%
Fiber 2.9g 0.3g 10%
Calories 19kcal 174kcal 8%
Saturated fat 0.034g 1.636g 7%
Vitamin B6 0.13mg 0.045mg 7%
Carbs 4.28g 22.66g 6%
Potassium 170mg 71mg 3%
Folate 24µg 12µg 3%
Fats 0.14g 1.88g 3%
Choline 10.4mg 2%
Calcium 30mg 8mg 2%
Copper 0.096mg 0.079mg 2%
Phosphorus 20mg 7mg 2%
Protein 0.91g 0.42g 1%
Vitamin B5 0.093mg 0.061mg 1%
Vitamin B1 0.021mg 0.029mg 1%
Vitamin E 0.14mg 0.02mg 1%
Zinc 0.19mg 0.13mg 1%
Magnesium 13mg 8mg 1%
Net carbs 1.38g 22.36g N/A
Sugar 1.78g 22.33g N/A
Vitamin A 1µg 0µg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B2 0.022mg 0.017mg 0%
Vitamin B3 0.143mg 0.118mg 0%
Monounsaturated fat 0.013g 0.082g 0%
Polyunsaturated fat 0.067g 0.033g 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% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +116.7%
Contains more WaterWater +42.4%
Contains more FatsFats +1242.9%
Contains more CarbsCarbs +429.4%
Contains more OtherOther +367.4%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Poly. FatPolyunsaturated fat +103%
Contains more Mono. FatMonounsaturated fat +530.8%

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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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.