Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sauerkraut vs. Water chestnuts — In-Depth Nutrition Comparison

Compare

What are the differences between Sauerkraut and Water chestnuts?

  • Sauerkraut is higher in Iron, Vitamin C, and Vitamin K, however, Water chestnuts are richer in Copper, Vitamin B6, Vitamin B2, Potassium, Vitamin B1, and Manganese.
  • Sauerkraut's daily need coverage for Sodium is 28% more.
  • Water chestnuts contain 43 times less Vitamin K than Sauerkraut. Sauerkraut contains 13µg of Vitamin K, while Water chestnuts contain 0.3µg.
  • Water chestnuts have less Sodium.

We used Sauerkraut, canned, solids and liquids and Waterchestnuts, chinese, (matai), raw types in this article.

Infographic

Sauerkraut vs Water chestnuts 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.
Contains more Calcium +172.7%
Contains more Iron +2350%
Contains more Magnesium +69.2%
Contains more Phosphorus +215%
Contains more Potassium +243.5%
Contains less Sodium -97.9%
Contains more Zinc +163.2%
Contains more Copper +239.6%
Contains more Manganese +119.2%
Contains more Selenium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +172.7%
Contains more Iron +2350%
Contains more Magnesium +69.2%
Contains more Phosphorus +215%
Contains more Potassium +243.5%
Contains less Sodium -97.9%
Contains more Zinc +163.2%
Contains more Copper +239.6%
Contains more Manganese +119.2%
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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +267.5%
Contains more Folate +50%
Contains more Vitamin K +4233.3%
Contains more Vitamin E +757.1%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +809.1%
Contains more Vitamin B3 +599.3%
Contains more Vitamin B5 +415.1%
Contains more Vitamin B6 +152.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +267.5%
Contains more Folate +50%
Contains more Vitamin K +4233.3%
Contains more Vitamin E +757.1%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +809.1%
Contains more Vitamin B3 +599.3%
Contains more Vitamin B5 +415.1%
Contains more Vitamin B6 +152.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +40%
Contains more Water +25.9%
Contains more Other +95.5%
Contains more Protein +53.8%
Contains more Carbs +459.3%
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Fats +40%
Contains more Water +25.9%
Contains more Other +95.5%
Contains more Protein +53.8%
Contains more Carbs +459.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +55.8%
Contains less Saturated Fat -23.5%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +55.8%
Contains less Saturated Fat -23.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Water chestnuts Opinion
Net carbs 1.38g 20.94g Water chestnuts
Protein 0.91g 1.4g Water chestnuts
Fats 0.14g 0.1g Sauerkraut
Carbs 4.28g 23.94g Water chestnuts
Calories 19kcal 97kcal Water chestnuts
Fructose 0.04g Sauerkraut
Sugar 1.78g 4.8g Sauerkraut
Fiber 2.9g 3g Water chestnuts
Calcium 30mg 11mg Sauerkraut
Iron 1.47mg 0.06mg Sauerkraut
Magnesium 13mg 22mg Water chestnuts
Phosphorus 20mg 63mg Water chestnuts
Potassium 170mg 584mg Water chestnuts
Sodium 661mg 14mg Water chestnuts
Zinc 0.19mg 0.5mg Water chestnuts
Copper 0.096mg 0.326mg Water chestnuts
Manganese 0.151mg 0.331mg Water chestnuts
Selenium 0.6µg 0.7µg Water chestnuts
Vitamin A 18IU 0IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 1.2mg Water chestnuts
Vitamin C 14.7mg 4mg Sauerkraut
Vitamin B1 0.021mg 0.14mg Water chestnuts
Vitamin B2 0.022mg 0.2mg Water chestnuts
Vitamin B3 0.143mg 1mg Water chestnuts
Vitamin B5 0.093mg 0.479mg Water chestnuts
Vitamin B6 0.13mg 0.328mg Water chestnuts
Folate 24µg 16µg Sauerkraut
Vitamin K 13µg 0.3µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.034g 0.026g Water chestnuts
Monounsaturated Fat 0.013g 0.002g Sauerkraut
Polyunsaturated fat 0.067g 0.043g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Water chestnuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
21%
Water chestnuts
Minerals Daily Need Coverage Score
24%
Sauerkraut
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 647mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 32)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $1)
Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.02g)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.