Sauerkraut vs. Maple syrup — In-Depth Nutrition Comparison
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Important differences between sauerkraut and maple syrup
- Sauerkraut has more iron, vitamin C, fiber, vitamin K, vitamin B6, and copper; however, maple syrup has more manganese, vitamin B2, and zinc.
- Maple syrup's daily need coverage for manganese is 120% more.
- Maple syrup is lower in sodium.
- Maple syrup has a higher glycemic index than sauerkraut.
The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Syrups, maple.
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.
| Contains more IronIron | +1236.4% |
| Contains more CopperCopper | +433.3% |
| Contains more PhosphorusPhosphorus | +900% |
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more CalciumCalcium | +240% |
| Contains more PotassiumPotassium | +24.7% |
| Contains more ZincZinc | +673.7% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +1825.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +76.5% |
| Contains more Vitamin B5Vitamin B5 | +158.3% |
| Contains more Vitamin B6Vitamin B6 | +6400% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +550% |
| Contains more Vitamin B1Vitamin B1 | +214.3% |
| Contains more Vitamin B2Vitamin B2 | +5672.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.151mg | 2.908mg | 120% |
| Vitamin B2 | 0.022mg | 1.27mg | 96% |
| Sodium | 661mg | 12mg | 28% |
| Carbs | 4.28g | 67.04g | 21% |
| Iron | 1.47mg | 0.11mg | 17% |
| Vitamin C | 14.7mg | 0mg | 16% |
| Calories | 19kcal | 260kcal | 12% |
| Fiber | 2.9g | 0g | 12% |
| Zinc | 0.19mg | 1.47mg | 12% |
| Vitamin K | 13µg | 0µg | 11% |
| Vitamin B6 | 0.13mg | 0.002mg | 10% |
| Copper | 0.096mg | 0.018mg | 9% |
| Calcium | 30mg | 102mg | 7% |
| Folate | 24µg | 0µg | 6% |
| Vitamin B1 | 0.021mg | 0.066mg | 4% |
| Phosphorus | 20mg | 2mg | 3% |
| Protein | 0.91g | 0.04g | 2% |
| Choline | 10.4mg | 1.6mg | 2% |
| Magnesium | 13mg | 21mg | 2% |
| Vitamin B5 | 0.093mg | 0.036mg | 1% |
| Fructose | 0.04g | 0.52g | 1% |
| Vitamin E | 0.14mg | 0mg | 1% |
| Potassium | 170mg | 212mg | 1% |
| Fats | 0.14g | 0.06g | 0% |
| Net carbs | 1.38g | 67.04g | N/A |
| Sugar | 1.78g | 60.46g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Vitamin B3 | 0.143mg | 0.081mg | 0% |
| Saturated fat | 0.034g | 0.007g | 0% |
| Monounsaturated fat | 0.013g | 0.011g | 0% |
| Polyunsaturated fat | 0.067g | 0.017g | 0% |
| 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% |
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:
0.04 g
Fats:
0.06 g
Carbs:
67.04 g
Water:
32.39 g
Other:
0.47 g
| Contains more ProteinProtein | +2175% |
| Contains more FatsFats | +133.3% |
| Contains more WaterWater | +185.6% |
| Contains more OtherOther | +357.4% |
| Contains more CarbsCarbs | +1466.4% |
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
0.007 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.017 g
| Contains more Mono. FatMonounsaturated fat | +18.2% |
| Contains more Poly. FatPolyunsaturated fat | +294.1% |
| Contains less Sat. FatSaturated fat | -79.4% |
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 g
Sucrose:
58.32 g
Glucose:
1.6 g
Fructose:
0.52 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1042.9% |
| Contains more FructoseFructose | +1200% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
