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Sauerkraut vs. Rose hips — In-Depth Nutrition Comparison

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Important differences between sauerkraut and rose hips

  • Sauerkraut has less vitamin C, vitamin A, fiber, vitamin E, manganese, vitamin B5, calcium, magnesium, and vitamin B2.
  • Rose hips' daily need coverage for vitamin C is 457% more.
  • Sauerkraut has 165 times more sodium than rose hips. Sauerkraut has 661mg of sodium, while rose hips have 4mg.
  • Rose hips have a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Rose Hips, wild (Northern Plains Indians).

Infographic

Sauerkraut vs Rose hips 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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Contains more IronIron +38.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +430.8%
Contains more CalciumCalcium +463.3%
Contains more PotassiumPotassium +152.4%
Contains more CopperCopper +17.7%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +205%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +575.5%

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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin B6Vitamin B6 +71.1%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +2798%
Contains more Vitamin AVitamin A +21600%
Contains more Vitamin EVitamin E +4071.4%
Contains more Vitamin B2Vitamin B2 +654.5%
Contains more Vitamin B3Vitamin B3 +809.1%
Contains more Vitamin B5Vitamin B5 +760.2%
Contains more Vitamin KVitamin K +99.2%
Contains more CholineCholine +15.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more WaterWater +57.7%
Contains more OtherOther +82.2%
Contains more ProteinProtein +75.8%
Contains more FatsFats +142.9%
Contains more CarbsCarbs +793%

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
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +857.1%
Contains more FructoseFructose +2800%
~equal in Starch ~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 Rose hips
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Rose hips DV% diff.
Vitamin C 14.7mg 426mg 457%
Fiber 2.9g 24.1g 85%
Manganese 0.151mg 1.02mg 38%
Vitamin E 0.14mg 5.84mg 38%
Sodium 661mg 4mg 29%
Vitamin A 1µg 217µg 24%
Calcium 30mg 169mg 14%
Vitamin B5 0.093mg 0.8mg 14%
Magnesium 13mg 69mg 13%
Vitamin K 13µg 25.9µg 11%
Carbs 4.28g 38.22g 11%
Vitamin B2 0.022mg 0.166mg 11%
Potassium 170mg 429mg 8%
Calories 19kcal 162kcal 7%
Vitamin B3 0.143mg 1.3mg 7%
Phosphorus 20mg 61mg 6%
Iron 1.47mg 1.06mg 5%
Folate 24µg 3µg 5%
Vitamin B6 0.13mg 0.076mg 4%
Copper 0.096mg 0.113mg 2%
Fructose 0.04g 1.16g 1%
Protein 0.91g 1.6g 1%
Selenium 0.6µg 1%
Zinc 0.19mg 0.25mg 1%
Fats 0.14g 0.34g 0%
Net carbs 1.38g 14.12g N/A
Sugar 1.78g 2.58g N/A
Vitamin B1 0.021mg 0.016mg 0%
Saturated fat 0.034g 0%
Choline 10.4mg 12mg 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.067g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Rose hips
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
140%
Rose hips
Minerals Daily Need Coverage Score
24%
Sauerkraut
38%
Rose hips

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.8g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1)
Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Rose hips
Rose hips contains less Sodium (difference - 657mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 0.034g)
Which food is richer in minerals?
Rose hips
Rose hips is relatively richer in minerals
Which food is richer in vitamins?
?
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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.