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  6. Sauerkraut vs. Liver

Sauerkraut vs. Liver — In-Depth Nutrition Comparison

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Significant differences between sauerkraut and liver

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 in liver is higher than in sauerkraut.
  • Liver covers your daily vitamin B12 needs 778% more than sauerkraut.
  • Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of liver is 0.

Specific food types used in this comparison are Sauerkraut, canned, solids, and liquids and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Sauerkraut vs Liver 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%
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +1119%
Contains more CopperCopper +560.4%
Contains more ZincZinc +3436.8%
Contains more PhosphorusPhosphorus +1105%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +98.7%
Contains more SeleniumSelenium +11150%
~equal in Magnesium ~14mg

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%
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60.5%
Contains more Vitamin AVitamin A +540400%
Contains more Vitamin B1Vitamin B1 +1128.6%
Contains more Vitamin B2Vitamin B2 +9881.8%
Contains more Vitamin B3Vitamin B3 +5798.6%
Contains more Vitamin B5Vitamin B5 +5033.3%
Contains more Vitamin B6Vitamin B6 +338.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +579.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 1µg 5405µg 600%
Iron 1.47mg 17.92mg 206%
Vitamin B2 0.022mg 2.196mg 167%
Selenium 0.6µg 67.5µg 122%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.093mg 4.774mg 94%
Copper 0.096mg 0.634mg 60%
Zinc 0.19mg 6.72mg 59%
Vitamin B3 0.143mg 8.435mg 52%
Protein 0.91g 26.02g 50%
Folate 24µg 163µg 35%
Vitamin B6 0.13mg 0.57mg 34%
Phosphorus 20mg 241mg 32%
Sodium 661mg 49mg 27%
Vitamin B1 0.021mg 0.258mg 20%
Fiber 2.9g 0g 12%
Vitamin K 13µg 11%
Vitamin C 14.7mg 23.6mg 10%
Polyunsaturated fat 0.067g 1.05g 7%
Calories 19kcal 165kcal 7%
Fats 0.14g 4.4g 7%
Manganese 0.151mg 0.3mg 6%
Saturated fat 0.034g 1.41g 6%
Calcium 30mg 10mg 2%
Choline 10.4mg 2%
Monounsaturated fat 0.013g 0.63g 2%
Vitamin E 0.14mg 1%
Potassium 170mg 150mg 1%
Carbs 4.28g 3.76g 0%
Net carbs 1.38g 3.76g N/A
Magnesium 13mg 14mg 0%
Sugar 1.78g N/A
Tryptophan 0.008mg 0.366mg 0%
Threonine 0.025mg 1.107mg 0%
Isoleucine 0.021mg 1.32mg 0%
Leucine 0.029mg 2.319mg 0%
Lysine 0.031mg 2.007mg 0%
Methionine 0.009mg 0.645mg 0%
Phenylalanine 0.023mg 1.274mg 0%
Valine 0.03mg 1.607mg 0%
Histidine 0.016mg 0.708mg 0%
Fructose 0.04g 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

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
Liver
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +13.8%
Contains more WaterWater +43.8%
Contains more OtherOther +43.3%
Contains more ProteinProtein +2759.3%
Contains more FatsFats +3042.9%

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +4746.2%
Contains more Poly. FatPolyunsaturated fat +1467.2%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.