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  6. Sauerkraut vs. Strawberry

Sauerkraut vs. Strawberry — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and strawberries

  • Sauerkraut is higher in iron, vitamin K, vitamin B6, and copper, yet strawberries are higher in vitamin C and manganese.
  • Strawberries cover your daily vitamin C needs 49% more than sauerkraut.
  • Sauerkraut contains 661 times more sodium than strawberries. While sauerkraut contains 661mg of sodium, strawberries contain only 1mg.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Strawberries, raw.

Infographic

Sauerkraut vs Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more CalciumCalcium +87.5%
Contains more IronIron +258.5%
Contains more CopperCopper +100%
Contains more ZincZinc +35.7%
Contains more SeleniumSelenium +50%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +155.6%
~equal in Magnesium ~13mg
~equal in Potassium ~153mg

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin B6Vitamin B6 +176.6%
Contains more Vitamin KVitamin K +490.9%
Contains more CholineCholine +82.5%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +107.1%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B3Vitamin B3 +169.9%
Contains more Vitamin B5Vitamin B5 +34.4%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.022mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Strawberry DV% diff.
Vitamin C 14.7mg 58.8mg 49%
Sodium 661mg 1mg 29%
Iron 1.47mg 0.41mg 13%
Manganese 0.151mg 0.386mg 10%
Vitamin K 13µg 2.2µg 9%
Vitamin B6 0.13mg 0.047mg 6%
Copper 0.096mg 0.048mg 5%
Fiber 2.9g 2g 4%
Fructose 0.04g 2.44g 3%
Vitamin B3 0.143mg 0.386mg 2%
Polyunsaturated fat 0.067g 0.155g 1%
Choline 10.4mg 5.7mg 1%
Vitamin B5 0.093mg 0.125mg 1%
Vitamin E 0.14mg 0.29mg 1%
Calories 19kcal 32kcal 1%
Phosphorus 20mg 24mg 1%
Carbs 4.28g 7.68g 1%
Calcium 30mg 16mg 1%
Potassium 170mg 153mg 1%
Protein 0.91g 0.67g 0%
Fats 0.14g 0.3g 0%
Net carbs 1.38g 5.68g N/A
Magnesium 13mg 13mg 0%
Sugar 1.78g 4.89g N/A
Zinc 0.19mg 0.14mg 0%
Starch 0.04g 0%
Vitamin A 1µg 1µg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B1 0.021mg 0.024mg 0%
Vitamin B2 0.022mg 0.022mg 0%
Folate 24µg 24µg 0%
Saturated fat 0.034g 0.015g 0%
Monounsaturated fat 0.013g 0.043g 0%
Tryptophan 0.008mg 0.008mg 0%
Threonine 0.025mg 0.02mg 0%
Isoleucine 0.021mg 0.016mg 0%
Leucine 0.029mg 0.034mg 0%
Lysine 0.031mg 0.026mg 0%
Methionine 0.009mg 0.002mg 0%
Phenylalanine 0.023mg 0.019mg 0%
Valine 0.03mg 0.019mg 0%
Histidine 0.016mg 0.012mg 0%

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
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +35.8%
Contains more OtherOther +437.5%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +79.4%
~equal in Water ~90.95g

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
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains less Sat. FatSaturated fat -55.9%
Contains more Mono. FatMonounsaturated fat +230.8%
Contains more Poly. FatPolyunsaturated fat +131.3%

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
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1321.4%
Contains more FructoseFructose +6000%
~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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.