Sauerkraut vs. Rutabagas — In-Depth Nutrition Comparison
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The main differences between Sauerkraut and Rutabagas
- Sauerkraut is richer in Iron, Vitamin K, and Copper, yet Rutabagas are richer in Vitamin C, and Vitamin B1.
- Daily need coverage for Sodium from Sauerkraut is 28% higher.
- Sauerkraut contains 43 times more Vitamin K than Rutabagas. Sauerkraut contains 13µg of Vitamin K, while Rutabagas contain 0.3µg.
- Rutabagas contain less Sodium.
Food types used in this article are Sauerkraut, canned, solids and liquids and Rutabagas, raw.
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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 IronIron | +234.1% |
| Contains more CopperCopper | +200% |
| Contains more ManganeseManganese | +15.3% |
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more CalciumCalcium | +43.3% |
| Contains more PotassiumPotassium | +79.4% |
| Contains more ZincZinc | +26.3% |
| Contains more PhosphorusPhosphorus | +165% |
| Contains less SodiumSodium | -98.2% |
| 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.
| Contains more Vitamin AVitamin A | +800% |
| Contains more Vitamin B6Vitamin B6 | +30% |
| Contains more Vitamin KVitamin K | +4233.3% |
| Contains more FolateFolate | +14.3% |
| Contains more Vitamin CVitamin C | +70.1% |
| Contains more Vitamin EVitamin E | +114.3% |
| Contains more Vitamin B1Vitamin B1 | +328.6% |
| Contains more Vitamin B2Vitamin B2 | +81.8% |
| Contains more Vitamin B3Vitamin B3 | +389.5% |
| Contains more Vitamin B5Vitamin B5 | +72% |
| Contains more CholineCholine | +35.6% |
~equal in
Vitamin D
~0µg
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:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
| Contains more OtherOther | +202.8% |
| Contains more ProteinProtein | +18.7% |
| Contains more FatsFats | +14.3% |
| Contains more CarbsCarbs | +101.4% |
~equal in
Water
~89.43g
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
0.027 g
Monounsaturated Fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains less Sat. FatSaturated Fat | -20.6% |
| Contains more Mono. FatMonounsaturated Fat | +92.3% |
| Contains more Poly. FatPolyunsaturated fat | +31.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.4 g
Sucrose:
0.53 g
Glucose:
2.3 g
Fructose:
1.61 g
Lactose:
0 g
Maltose:
0.02 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1542.9% |
| Contains more FructoseFructose | +3925% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 19kcal | 37kcal |
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| Protein | 0.91g | 1.08g |
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| Fats | 0.14g | 0.16g |
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| Vitamin C | 14.7mg | 25mg |
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| Net carbs | 1.38g | 6.32g |
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| Carbs | 4.28g | 8.62g |
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| Magnesium | 13mg | 20mg |
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| Calcium | 30mg | 43mg |
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| Potassium | 170mg | 305mg |
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| Iron | 1.47mg | 0.44mg |
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| Sugar | 1.78g | 4.46g |
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| Fiber | 2.9g | 2.3g |
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| Copper | 0.096mg | 0.032mg |
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| Zinc | 0.19mg | 0.24mg |
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| Starch | 0.4g |
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| Phosphorus | 20mg | 53mg |
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| Sodium | 661mg | 12mg |
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| Vitamin A | 18IU | 2IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.14mg | 0.3mg |
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| Manganese | 0.151mg | 0.131mg |
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| Selenium | 0.6µg | 0.7µg |
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| Vitamin B1 | 0.021mg | 0.09mg |
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| Vitamin B2 | 0.022mg | 0.04mg |
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| Vitamin B3 | 0.143mg | 0.7mg |
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| Vitamin B5 | 0.093mg | 0.16mg |
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| Vitamin B6 | 0.13mg | 0.1mg |
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| Vitamin K | 13µg | 0.3µg |
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| Folate | 24µg | 21µg |
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| Choline | 10.4mg | 14.1mg |
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| Saturated Fat | 0.034g | 0.027g |
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| Monounsaturated Fat | 0.013g | 0.025g |
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| Polyunsaturated fat | 0.067g | 0.088g |
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| Tryptophan | 0.008mg |
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| Threonine | 0.025mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.031mg |
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| Methionine | 0.009mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.03mg |
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| Histidine | 0.016mg |
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| Fructose | 0.04g | 1.61g |
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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%
15%
Minerals Daily Need Coverage Score
24%
13%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 2.68g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 40)
Which food is cheaper?
Sauerkraut is cheaper (difference - $1.5)
Which food contains less Sodium?
Rutabagas contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Rutabagas is lower in Saturated Fat (difference - 0.007g)
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.
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.