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  6. Sauerkraut vs. Turnip

Sauerkraut vs. Turnip — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and turnip

  • Sauerkraut has more iron and vitamin K; however, turnip is higher in vitamin C.
  • Sauerkraut covers your daily need for sodium, 26% more than turnip.
  • Sauerkraut has 130 times more vitamin K than turnip. While sauerkraut has 13µg of vitamin K, turnip has only 0.1µg.
  • Turnip has less sodium.
  • The glycemic index of turnip is higher.

These are the specific foods used in this comparison Sauerkraut, canned, solids, and liquids and Turnips, raw.

Infographic

Sauerkraut vs Turnip 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%
Turnip
Turnip
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 9% 17% 11% 28% 7.4% 12% 8.7% 17% 3.8%
Contains more MagnesiumMagnesium +18.2%
Contains more IronIron +390%
Contains more CopperCopper +12.9%
Contains more ManganeseManganese +12.7%
Contains more PotassiumPotassium +12.4%
Contains more ZincZinc +42.1%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -89.9%
Contains more SeleniumSelenium +16.7%
~equal in Calcium ~30mg

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%
Turnip
Turnip
5
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 70% 0% 0.6% 0% 10% 6.9% 7.5% 12% 21% 0% 0.25% 11% 6.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +60%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +115.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.1mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Turnip DV% diff.
Sodium 661mg 67mg 26%
Iron 1.47mg 0.3mg 15%
Vitamin K 13µg 0.1µg 11%
Vitamin C 14.7mg 21mg 7%
Fiber 2.9g 1.8g 4%
Vitamin B6 0.13mg 0.09mg 3%
Vitamin B3 0.143mg 0.4mg 2%
Vitamin B1 0.021mg 0.04mg 2%
Vitamin B5 0.093mg 0.2mg 2%
Folate 24µg 15µg 2%
Potassium 170mg 191mg 1%
Manganese 0.151mg 0.134mg 1%
Carbs 4.28g 6.43g 1%
Copper 0.096mg 0.085mg 1%
Zinc 0.19mg 0.27mg 1%
Phosphorus 20mg 27mg 1%
Vitamin B2 0.022mg 0.03mg 1%
Vitamin E 0.14mg 0.03mg 1%
Calories 19kcal 28kcal 0%
Protein 0.91g 0.9g 0%
Fats 0.14g 0.1g 0%
Net carbs 1.38g 4.63g N/A
Magnesium 13mg 11mg 0%
Calcium 30mg 30mg 0%
Sugar 1.78g 3.8g N/A
Vitamin A 1µg 0µg 0%
Selenium 0.6µg 0.7µg 0%
Choline 10.4mg 11.1mg 0%
Saturated fat 0.034g 0.011g 0%
Monounsaturated fat 0.013g 0.006g 0%
Polyunsaturated fat 0.067g 0.053g 0%
Tryptophan 0.008mg 0.009mg 0%
Threonine 0.025mg 0.025mg 0%
Isoleucine 0.021mg 0.036mg 0%
Leucine 0.029mg 0.033mg 0%
Lysine 0.031mg 0.036mg 0%
Methionine 0.009mg 0.011mg 0%
Phenylalanine 0.023mg 0.017mg 0%
Valine 0.03mg 0.03mg 0%
Histidine 0.016mg 0.014mg 0%
Fructose 0.04g 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
Turnip
Turnip
1
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more FatsFats +40%
Contains more OtherOther +207.1%
Contains more CarbsCarbs +50.2%
~equal in Protein ~0.9g
~equal in Water ~91.87g

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
Turnip
Turnip
1
16% 9% 76%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated fat +116.7%
Contains more Poly. FatPolyunsaturated fat +26.4%
Contains less Sat. FatSaturated fat -67.6%

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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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.