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  6. Sauerkraut vs. Red leaf lettuce

Sauerkraut vs. Red leaf lettuce — In-Depth Nutrition Comparison

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What are the main differences between Sauerkraut and Red leaf lettuce?

  • Sauerkraut is richer in Vitamin C, Fiber, and Copper, while Red leaf lettuce is higher in Vitamin K, and Vitamin A.
  • Red leaf lettuce's daily need coverage for Vitamin K is 106% higher.
  • Red leaf lettuce has 26 times less Sodium than Sauerkraut. Sauerkraut has 661mg of Sodium, while Red leaf lettuce has 25mg.

We used Sauerkraut, canned, solids and liquids and Lettuce, red leaf, raw types in this comparison.

Infographic

Sauerkraut vs Red leaf lettuce 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more IronIron +22.5%
Contains more CopperCopper +242.9%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +34.4%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~12mg
~equal in Calcium ~33mg
~equal in Potassium ~187mg
~equal in Zinc ~0.2mg

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% 1.1% 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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +297.3%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin AVitamin A +41522.2%
Contains more Vitamin B1Vitamin B1 +204.8%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +124.5%
Contains more Vitamin B5Vitamin B5 +54.8%
Contains more Vitamin KVitamin K +979.2%
Contains more FolateFolate +50%
Contains more CholineCholine +13.5%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more CarbsCarbs +89.4%
Contains more OtherOther +290.9%
Contains more ProteinProtein +46.2%
Contains more FatsFats +57.1%
~equal in Water ~95.64g

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
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +160%
Contains less Sat. FatSaturated Fat -50%
~equal in Polyunsaturated fat ~0.072g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +42.9%
Contains more FructoseFructose +600%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Red leaf lettuce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Red leaf lettuce Opinion
Calories 19kcal 16kcal Sauerkraut
Protein 0.91g 1.33g Red leaf lettuce
Fats 0.14g 0.22g Red leaf lettuce
Vitamin C 14.7mg 3.7mg Sauerkraut
Net carbs 1.38g 1.36g Sauerkraut
Carbs 4.28g 2.26g Sauerkraut
Magnesium 13mg 12mg Sauerkraut
Calcium 30mg 33mg Red leaf lettuce
Potassium 170mg 187mg Red leaf lettuce
Iron 1.47mg 1.2mg Sauerkraut
Sugar 1.78g 0.48g Red leaf lettuce
Fiber 2.9g 0.9g Sauerkraut
Copper 0.096mg 0.028mg Sauerkraut
Zinc 0.19mg 0.2mg Red leaf lettuce
Phosphorus 20mg 28mg Red leaf lettuce
Sodium 661mg 25mg Red leaf lettuce
Vitamin A 18IU 7492IU Red leaf lettuce
Vitamin A 1µg 375µg Red leaf lettuce
Vitamin E 0.14mg 0.15mg Red leaf lettuce
Manganese 0.151mg 0.203mg Red leaf lettuce
Selenium 0.6µg 1.5µg Red leaf lettuce
Vitamin B1 0.021mg 0.064mg Red leaf lettuce
Vitamin B2 0.022mg 0.077mg Red leaf lettuce
Vitamin B3 0.143mg 0.321mg Red leaf lettuce
Vitamin B5 0.093mg 0.144mg Red leaf lettuce
Vitamin B6 0.13mg 0.1mg Sauerkraut
Vitamin K 13µg 140.3µg Red leaf lettuce
Folate 24µg 36µg Red leaf lettuce
Choline 10.4mg 11.8mg Red leaf lettuce
Saturated Fat 0.034g 0.017g Red leaf lettuce
Monounsaturated Fat 0.013g 0.005g Sauerkraut
Polyunsaturated fat 0.067g 0.072g Red leaf lettuce
Tryptophan 0.008mg 0.022mg Red leaf lettuce
Threonine 0.025mg 0.048mg Red leaf lettuce
Isoleucine 0.021mg 0.038mg Red leaf lettuce
Leucine 0.029mg 0.07mg Red leaf lettuce
Lysine 0.031mg 0.045mg Red leaf lettuce
Methionine 0.009mg 0.016mg Red leaf lettuce
Phenylalanine 0.023mg 0.067mg Red leaf lettuce
Valine 0.03mg 0.048mg Red leaf lettuce
Histidine 0.016mg 0.019mg Red leaf lettuce
Fructose 0.04g 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Red leaf lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sauerkraut
71%
Red leaf lettuce
Minerals Daily Need Coverage Score
24%
Sauerkraut
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 636mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $1)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.