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Sauerkraut vs. Turmeric — In-Depth Nutrition Comparison

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Important differences between sauerkraut and turmeric

  • Sauerkraut has less manganese, iron, copper, fiber, potassium, magnesium, phosphorus, zinc, and vitamin E.
  • Turmeric's daily need coverage for manganese is 854% more.
  • Sauerkraut has 24 times more sodium than turmeric. Sauerkraut has 661mg of sodium, while turmeric has 27mg.
  • Sauerkraut has a higher glycemic index than turmeric.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Spices, turmeric, ground.

Infographic

Sauerkraut vs Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +460%
Contains more PotassiumPotassium +1123.5%
Contains more IronIron +3641.5%
Contains more CopperCopper +1254.2%
Contains more ZincZinc +2268.4%
Contains more PhosphorusPhosphorus +1395%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +13012.6%
Contains more SeleniumSelenium +933.3%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +21.5%
Contains more FolateFolate +20%
Contains more Vitamin EVitamin E +3064.3%
Contains more Vitamin B1Vitamin B1 +176.2%
Contains more Vitamin B2Vitamin B2 +581.8%
Contains more Vitamin B3Vitamin B3 +844.1%
Contains more Vitamin B5Vitamin B5 +482.8%
Contains more CholineCholine +373.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~13.4µg

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
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more WaterWater +620%
Contains more ProteinProtein +963.7%
Contains more FatsFats +2221.4%
Contains more CarbsCarbs +1468.7%
Contains more OtherOther +229.3%

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
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +3353.8%
Contains more Poly. FatPolyunsaturated fat +1028.4%

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
74% 12% 14%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +171.4%
Contains more FructoseFructose +1025%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Turmeric DV% diff.
Manganese 0.151mg 19.8mg 854%
Iron 1.47mg 55mg 669%
Copper 0.096mg 1.3mg 134%
Fiber 2.9g 22.7g 79%
Potassium 170mg 2080mg 56%
Magnesium 13mg 208mg 46%
Phosphorus 20mg 299mg 40%
Zinc 0.19mg 4.5mg 39%
Vitamin E 0.14mg 4.43mg 29%
Sodium 661mg 27mg 28%
Carbs 4.28g 67.14g 21%
Protein 0.91g 9.68g 18%
Vitamin C 14.7mg 0.7mg 16%
Calories 19kcal 312kcal 15%
Calcium 30mg 168mg 14%
Selenium 0.6µg 6.2µg 10%
Vitamin B2 0.022mg 0.15mg 10%
Vitamin B5 0.093mg 0.542mg 9%
Saturated fat 0.034g 1.838g 8%
Vitamin B3 0.143mg 1.35mg 8%
Choline 10.4mg 49.2mg 7%
Fats 0.14g 3.25g 5%
Polyunsaturated fat 0.067g 0.756g 5%
Vitamin B1 0.021mg 0.058mg 3%
Vitamin B6 0.13mg 0.107mg 2%
Fructose 0.04g 0.45g 1%
Folate 24µg 20µg 1%
Monounsaturated fat 0.013g 0.449g 1%
Net carbs 1.38g 44.44g N/A
Sugar 1.78g 3.21g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 13µg 13.4µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.008mg 0.17mg 0%
Threonine 0.025mg 0.33mg 0%
Isoleucine 0.021mg 0.47mg 0%
Leucine 0.029mg 0.81mg 0%
Lysine 0.031mg 0.38mg 0%
Methionine 0.009mg 0.14mg 0%
Phenylalanine 0.023mg 0.53mg 0%
Valine 0.03mg 0.66mg 0%
Histidine 0.016mg 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Turmeric
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
23%
Turmeric
Minerals Daily Need Coverage Score
24%
Sauerkraut
575%
Turmeric

Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 634mg)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 1.804g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.