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  6. Sauerkraut vs. Water chestnuts

Sauerkraut vs. Water chestnuts — In-Depth Nutrition Comparison

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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.
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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more CalciumCalcium +172.7%
Contains more IronIron +2350%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +243.5%
Contains more CopperCopper +239.6%
Contains more ZincZinc +163.2%
Contains more PhosphorusPhosphorus +215%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +119.2%
Contains more SeleniumSelenium +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.
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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin CVitamin C +267.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +4233.3%
Contains more FolateFolate +50%
Contains more Vitamin EVitamin E +757.1%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +809.1%
Contains more Vitamin B3Vitamin B3 +599.3%
Contains more Vitamin B5Vitamin B5 +415.1%
Contains more Vitamin B6Vitamin B6 +152.3%
Contains more CholineCholine +248.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Water chestnuts DV% diff.
Sodium 661mg 14mg 28%
Copper 0.096mg 0.326mg 26%
Iron 1.47mg 0.06mg 18%
Vitamin B6 0.13mg 0.328mg 15%
Vitamin B2 0.022mg 0.2mg 14%
Vitamin C 14.7mg 4mg 12%
Potassium 170mg 584mg 12%
Vitamin K 13µg 0.3µg 11%
Vitamin B1 0.021mg 0.14mg 10%
Vitamin B5 0.093mg 0.479mg 8%
Manganese 0.151mg 0.331mg 8%
Vitamin E 0.14mg 1.2mg 7%
Carbs 4.28g 23.94g 7%
Phosphorus 20mg 63mg 6%
Choline 10.4mg 36.2mg 5%
Vitamin B3 0.143mg 1mg 5%
Calories 19kcal 97kcal 4%
Zinc 0.19mg 0.5mg 3%
Calcium 30mg 11mg 2%
Magnesium 13mg 22mg 2%
Folate 24µg 16µg 2%
Protein 0.91g 1.4g 1%
Fats 0.14g 0.1g 0%
Net carbs 1.38g 20.94g N/A
Sugar 1.78g 4.8g N/A
Fiber 2.9g 3g 0%
Vitamin A 1µg 0µg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.034g 0.026g 0%
Monounsaturated fat 0.013g 0.002g 0%
Polyunsaturated fat 0.067g 0.043g 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%
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
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more FatsFats +40%
Contains more WaterWater +25.9%
Contains more OtherOther +95.5%
Contains more ProteinProtein +53.8%
Contains more CarbsCarbs +459.3%

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +55.8%
Contains less Sat. FatSaturated fat -23.5%

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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. 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.