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.
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
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
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
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% |
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 Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
12%
422%
Minerals Daily Need Coverage Score
24%
161%
Comparison summary
Which food is lower in Cholesterol?
Sauerkraut is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 1.376g)
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Liver contains less Sodium (difference - 612mg)
Which food is lower in glycemic index?
Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Liver is cheaper (difference - $0.7)
Which food is richer in minerals?
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver is relatively richer in vitamins