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  6. Sauerkraut vs. Saffron

Sauerkraut vs. Saffron — In-Depth Nutrition Comparison

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What are the main differences between sauerkraut and saffron?

  • Saffron has more manganese, iron, vitamin C, vitamin B6, magnesium, potassium, phosphorus, copper, and vitamin B2 than sauerkraut.
  • Saffron's daily need coverage for manganese is 1229% higher.
  • Saffron has 4 times less sodium than sauerkraut. Sauerkraut has 661mg of sodium, while saffron has 148mg.
  • Saffron has a higher glycemic index (70) than sauerkraut (32).

We used Sauerkraut, canned, solids, and liquids and Spices, saffron types in this comparison.

Infographic

Sauerkraut vs Saffron 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%
Saffron
Saffron
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more MagnesiumMagnesium +1930.8%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +914.1%
Contains more IronIron +655.1%
Contains more CopperCopper +241.7%
Contains more ZincZinc +473.7%
Contains more PhosphorusPhosphorus +1160%
Contains less SodiumSodium -77.6%
Contains more ManganeseManganese +18713.2%
Contains more SeleniumSelenium +833.3%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +449.7%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin B1Vitamin B1 +447.6%
Contains more Vitamin B2Vitamin B2 +1113.6%
Contains more Vitamin B3Vitamin B3 +921%
Contains more Vitamin B6Vitamin B6 +676.9%
Contains more FolateFolate +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Saffron DV% diff.
Manganese 0.151mg 28.408mg 1229%
Iron 1.47mg 11.1mg 120%
Vitamin C 14.7mg 80.8mg 73%
Vitamin B6 0.13mg 1.01mg 68%
Magnesium 13mg 264mg 60%
Potassium 170mg 1724mg 46%
Phosphorus 20mg 252mg 33%
Copper 0.096mg 0.328mg 26%
Sodium 661mg 148mg 22%
Protein 0.91g 11.43g 21%
Carbs 4.28g 65.37g 20%
Vitamin B2 0.022mg 0.267mg 19%
Folate 24µg 93µg 17%
Calories 19kcal 310kcal 15%
Polyunsaturated fat 0.067g 2.067g 13%
Vitamin K 13µg 11%
Fats 0.14g 5.85g 9%
Selenium 0.6µg 5.6µg 9%
Zinc 0.19mg 1.09mg 8%
Vitamin B3 0.143mg 1.46mg 8%
Vitamin B1 0.021mg 0.115mg 8%
Calcium 30mg 111mg 8%
Saturated fat 0.034g 1.586g 7%
Fiber 2.9g 3.9g 4%
Vitamin A 1µg 27µg 3%
Vitamin B5 0.093mg 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Monounsaturated fat 0.013g 0.429g 1%
Net carbs 1.38g 61.47g N/A
Sugar 1.78g N/A
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%
Fructose 0.04g 0%
Omega-3 - DPA 0g 0.006g 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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more WaterWater +677.5%
Contains more ProteinProtein +1156%
Contains more FatsFats +4078.6%
Contains more CarbsCarbs +1427.3%
Contains more OtherOther +153.5%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +2985.1%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.