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  6. Sauerkraut vs. Garlic powder

Sauerkraut vs. Garlic powder — In-Depth Nutrition Comparison

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How are sauerkraut and garlic powder different?

  • Garlic powder has more vitamin B6, phosphorus, iron, copper, selenium, manganese, vitamin B1, potassium, and zinc than sauerkraut.
  • Daily need coverage for vitamin B6 for garlic powder is 117% higher.
  • Sauerkraut contains 11 times more sodium than garlic powder. While sauerkraut contains 661mg of sodium, garlic powder contains only 60mg.
  • Garlic powder has a lower glycemic index (5) than sauerkraut (32).

Sauerkraut, canned, solids, and liquids and Spices, garlic powder are the varieties used in this article.

Infographic

Sauerkraut vs Garlic powder infographic
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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.
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +492.3%
Contains more CalciumCalcium +163.3%
Contains more PotassiumPotassium +601.8%
Contains more IronIron +284.4%
Contains more CopperCopper +455.2%
Contains more ZincZinc +1473.7%
Contains more PhosphorusPhosphorus +1970%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +548.3%
Contains more SeleniumSelenium +3883.3%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +1125%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +3150%
Contains more Vitamin EVitamin E +378.6%
Contains more Vitamin B1Vitamin B1 +1971.4%
Contains more Vitamin B2Vitamin B2 +540.9%
Contains more Vitamin B3Vitamin B3 +456.6%
Contains more Vitamin B5Vitamin B5 +698.9%
Contains more Vitamin B6Vitamin B6 +1172.3%
Contains more FolateFolate +95.8%
Contains more CholineCholine +549%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Garlic powder DV% diff.
Vitamin B6 0.13mg 1.654mg 117%
Phosphorus 20mg 414mg 56%
Iron 1.47mg 5.65mg 52%
Copper 0.096mg 0.533mg 49%
Selenium 0.6µg 23.9µg 42%
Manganese 0.151mg 0.979mg 36%
Vitamin B1 0.021mg 0.435mg 35%
Protein 0.91g 16.55g 31%
Potassium 170mg 1193mg 30%
Sodium 661mg 60mg 26%
Zinc 0.19mg 2.99mg 25%
Fiber 2.9g 9g 24%
Carbs 4.28g 72.73g 23%
Calories 19kcal 331kcal 16%
Magnesium 13mg 77mg 15%
Vitamin C 14.7mg 1.2mg 15%
Vitamin B5 0.093mg 0.743mg 13%
Vitamin K 13µg 0.4µg 11%
Choline 10.4mg 67.5mg 10%
Vitamin B2 0.022mg 0.141mg 9%
Folate 24µg 47µg 6%
Calcium 30mg 79mg 5%
Vitamin E 0.14mg 0.67mg 4%
Vitamin B3 0.143mg 0.796mg 4%
Fats 0.14g 0.73g 1%
Saturated fat 0.034g 0.249g 1%
Polyunsaturated fat 0.067g 0.178g 1%
Net carbs 1.38g 63.73g N/A
Sugar 1.78g 2.43g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.013g 0.115g 0%
Tryptophan 0.008mg 0.121mg 0%
Threonine 0.025mg 0.374mg 0%
Isoleucine 0.021mg 0.414mg 0%
Leucine 0.029mg 0.728mg 0%
Lysine 0.031mg 0.768mg 0%
Methionine 0.009mg 0.111mg 0%
Phenylalanine 0.023mg 0.525mg 0%
Valine 0.03mg 0.667mg 0%
Histidine 0.016mg 0.263mg 0%
Fructose 0.04g 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1334.4%
Contains more ProteinProtein +1718.7%
Contains more FatsFats +421.4%
Contains more CarbsCarbs +1599.3%
Contains more OtherOther +64.7%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +784.6%
Contains more Poly. FatPolyunsaturated fat +165.7%

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
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +100%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +675%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.