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  6. Sauerkraut vs. Taro

Sauerkraut vs. Taro — In-Depth Nutrition Comparison

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What are the differences between Sauerkraut and Taro?

  • Sauerkraut is higher in Iron, Vitamin C, and Vitamin K, however, Taro is richer in Vitamin E , Potassium, Vitamin B6, Manganese, Phosphorus, and Copper.
  • Sauerkraut's daily need coverage for Sodium is 28% more.
  • Taro contains 13 times less Vitamin K than Sauerkraut. Sauerkraut contains 13µg of Vitamin K, while Taro contains 1µg.
  • Taro has less Sodium.

We used Sauerkraut, canned, solids and liquids and Taro, raw types in this article.

Infographic

Sauerkraut vs Taro 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.
Sauerkraut
Sauerkraut
1
:
9
Taro
Taro
Contains more Iron +167.3%
Contains more Calcium +43.3%
Contains more Magnesium +153.8%
Contains more Phosphorus +320%
Contains more Potassium +247.6%
Contains less Sodium -98.3%
Contains more Zinc +21.1%
Contains more Copper +79.2%
Contains more Manganese +153.6%
Contains more Selenium +16.7%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Iron +167.3%
Contains more Calcium +43.3%
Contains more Magnesium +153.8%
Contains more Phosphorus +320%
Contains more Potassium +247.6%
Contains less Sodium -98.3%
Contains more Zinc +21.1%
Contains more Copper +79.2%
Contains more Manganese +153.6%
Contains more Selenium +16.7%

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.
Sauerkraut
Sauerkraut
3
:
7
Taro
Taro
Contains more Vitamin C +226.7%
Contains more Vitamin K +1200%
Contains more Vitamin A +322.2%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +225.8%
Contains more Vitamin B6 +117.7%
Equal in Folate - 22
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Taro
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin C +226.7%
Contains more Vitamin K +1200%
Contains more Vitamin A +322.2%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +225.8%
Contains more Vitamin B6 +117.7%
Equal in Folate - 22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Taro
Taro
Contains more Water +31%
Contains more Other +79.2%
Contains more Protein +64.8%
Contains more Fats +42.9%
Contains more Carbs +518.2%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more Water +31%
Contains more Other +79.2%
Contains more Protein +64.8%
Contains more Fats +42.9%
Contains more Carbs +518.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Taro
Taro
Contains less Saturated Fat -17.1%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +23.9%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -17.1%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +23.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Taro Opinion
Net carbs 1.38g 22.36g Taro
Protein 0.91g 1.5g Taro
Fats 0.14g 0.2g Taro
Carbs 4.28g 26.46g Taro
Calories 19kcal 112kcal Taro
Fructose 0.04g Sauerkraut
Sugar 1.78g 0.4g Taro
Fiber 2.9g 4.1g Taro
Calcium 30mg 43mg Taro
Iron 1.47mg 0.55mg Sauerkraut
Magnesium 13mg 33mg Taro
Phosphorus 20mg 84mg Taro
Potassium 170mg 591mg Taro
Sodium 661mg 11mg Taro
Zinc 0.19mg 0.23mg Taro
Copper 0.096mg 0.172mg Taro
Manganese 0.151mg 0.383mg Taro
Selenium 0.6µg 0.7µg Taro
Vitamin A 18IU 76IU Taro
Vitamin A RAE 1µg 4µg Taro
Vitamin E 0.14mg 2.38mg Taro
Vitamin C 14.7mg 4.5mg Sauerkraut
Vitamin B1 0.021mg 0.095mg Taro
Vitamin B2 0.022mg 0.025mg Taro
Vitamin B3 0.143mg 0.6mg Taro
Vitamin B5 0.093mg 0.303mg Taro
Vitamin B6 0.13mg 0.283mg Taro
Folate 24µg 22µg Sauerkraut
Vitamin K 13µg 1µg Sauerkraut
Tryptophan 0.008mg 0.023mg Taro
Threonine 0.025mg 0.069mg Taro
Isoleucine 0.021mg 0.054mg Taro
Leucine 0.029mg 0.111mg Taro
Lysine 0.031mg 0.067mg Taro
Methionine 0.009mg 0.02mg Taro
Phenylalanine 0.023mg 0.082mg Taro
Valine 0.03mg 0.082mg Taro
Histidine 0.016mg 0.034mg Taro
Saturated Fat 0.034g 0.041g Sauerkraut
Monounsaturated Fat 0.013g 0.016g Taro
Polyunsaturated fat 0.067g 0.083g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Taro
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Sauerkraut
18%
Taro
Minerals Daily Need Coverage Score
24%
Sauerkraut
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 650mg)
Which food is cheaper?
Taro
Taro is cheaper (difference - $1)
Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
Which food is richer in vitamins?
Taro
Taro is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 22)
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.