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Sauerkraut vs. Sunflower oil — In-Depth Nutrition Comparison

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The main differences between sauerkraut and sunflower oil

  • Sauerkraut is richer in iron, vitamin C, fiber, copper, vitamin B6, manganese, and vitamin K, yet sunflower oil is richer in vitamin E.
  • Daily need coverage for vitamin E for sunflower oil is 273% higher.
  • Sunflower oil has a lower glycemic index than sauerkraut.

Food types used in this article are Sauerkraut, canned, solids and liquids and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Sauerkraut vs Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +140.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +29242.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +71328.6%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +355284.6%
Contains more Poly. FatPolyunsaturated fat +54228.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Sunflower oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Sunflower oil DV% diff.
Vitamin E 0.14mg 41.08mg 273%
Polyunsaturated fat 0.067g 36.4g 242%
Fats 0.14g 100g 154%
Monounsaturated fat 0.013g 46.2g 115%
Saturated fat 0.034g 13g 59%
Calories 19kcal 884kcal 43%
Sodium 661mg 0mg 29%
Iron 1.47mg 0mg 18%
Vitamin C 14.7mg 0mg 16%
Fiber 2.9g 0g 12%
Copper 0.096mg 0mg 11%
Vitamin B6 0.13mg 0mg 10%
Manganese 0.151mg 0mg 7%
Folate 24µg 0µg 6%
Vitamin K 13µg 5.4µg 6%
Potassium 170mg 0mg 5%
Magnesium 13mg 0mg 3%
Calcium 30mg 0mg 3%
Phosphorus 20mg 0mg 3%
Vitamin B5 0.093mg 0mg 2%
Choline 10.4mg 2%
Vitamin B1 0.021mg 0mg 2%
Vitamin B2 0.022mg 0mg 2%
Protein 0.91g 0g 2%
Zinc 0.19mg 0mg 2%
Vitamin B3 0.143mg 0mg 1%
Selenium 0.6µg 0µg 1%
Carbs 4.28g 0g 1%
Net carbs 1.38g 0g N/A
Sugar 1.78g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0mg 0%
Threonine 0.025mg 0mg 0%
Isoleucine 0.021mg 0mg 0%
Leucine 0.029mg 0mg 0%
Lysine 0.031mg 0mg 0%
Methionine 0.009mg 0mg 0%
Phenylalanine 0.023mg 0mg 0%
Valine 0.03mg 0mg 0%
Histidine 0.016mg 0mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
24%
Sauerkraut
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 661mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 12.966g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.5)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.