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  6. Garlic powder vs. Sauerkraut

Garlic powder vs. Sauerkraut — In-Depth Nutrition Comparison

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How are garlic powder and sauerkraut different?

  • Garlic powder has more vitamin B6, phosphorus, iron, copper, selenium, manganese, vitamin B1, potassium, and zinc than sauerkraut.
  • Daily need coverage for vitamin B6 for garlic powder is 117% higher.
  • Garlic powder contains 40 times more selenium than sauerkraut. While garlic powder contains 23.9µg of selenium, sauerkraut contains only 0.6µg.
  • Garlic powder has less sodium.
  • Garlic powder has a lower glycemic index (5) than sauerkraut (32).

Spices, garlic powder and Sauerkraut, canned, solids and liquids are the varieties used in this article.

Infographic

Garlic powder vs Sauerkraut 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
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%
Contains more MagnesiumMagnesium +492.3%
Contains more CalciumCalcium +163.3%
Contains more PotassiumPotassium +601.8%
Contains more IronIron +284.4%
Contains more CopperCopper +455.2%
Contains more ZincZinc +1473.7%
Contains more PhosphorusPhosphorus +1970%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +548.3%
Contains more SeleniumSelenium +3883.3%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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%
Contains more Vitamin EVitamin E +378.6%
Contains more Vitamin B1Vitamin B1 +1971.4%
Contains more Vitamin B2Vitamin B2 +540.9%
Contains more Vitamin B3Vitamin B3 +456.6%
Contains more Vitamin B5Vitamin B5 +698.9%
Contains more Vitamin B6Vitamin B6 +1172.3%
Contains more FolateFolate +95.8%
Contains more CholineCholine +549%
Contains more Vitamin CVitamin C +1125%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +3150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +1718.7%
Contains more FatsFats +421.4%
Contains more CarbsCarbs +1599.3%
Contains more OtherOther +64.7%
Contains more WaterWater +1334.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +784.6%
Contains more Poly. FatPolyunsaturated fat +165.7%
Contains less Sat. FatSaturated fat -86.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +675%
Contains more GlucoseGlucose +100%
~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.
Garlic powder Sauerkraut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic powder Sauerkraut DV% diff.
Vitamin B6 1.654mg 0.13mg 117%
Phosphorus 414mg 20mg 56%
Iron 5.65mg 1.47mg 52%
Copper 0.533mg 0.096mg 49%
Selenium 23.9µg 0.6µg 42%
Manganese 0.979mg 0.151mg 36%
Vitamin B1 0.435mg 0.021mg 35%
Protein 16.55g 0.91g 31%
Potassium 1193mg 170mg 30%
Sodium 60mg 661mg 26%
Zinc 2.99mg 0.19mg 25%
Fiber 9g 2.9g 24%
Carbs 72.73g 4.28g 23%
Calories 331kcal 19kcal 16%
Magnesium 77mg 13mg 15%
Vitamin C 1.2mg 14.7mg 15%
Vitamin B5 0.743mg 0.093mg 13%
Vitamin K 0.4µg 13µg 11%
Choline 67.5mg 10.4mg 10%
Vitamin B2 0.141mg 0.022mg 9%
Folate 47µg 24µg 6%
Calcium 79mg 30mg 5%
Vitamin E 0.67mg 0.14mg 4%
Vitamin B3 0.796mg 0.143mg 4%
Fats 0.73g 0.14g 1%
Saturated fat 0.249g 0.034g 1%
Polyunsaturated fat 0.178g 0.067g 1%
Net carbs 63.73g 1.38g N/A
Sugar 2.43g 1.78g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.115g 0.013g 0%
Tryptophan 0.121mg 0.008mg 0%
Threonine 0.374mg 0.025mg 0%
Isoleucine 0.414mg 0.021mg 0%
Leucine 0.728mg 0.029mg 0%
Lysine 0.768mg 0.031mg 0%
Methionine 0.111mg 0.009mg 0%
Phenylalanine 0.525mg 0.023mg 0%
Valine 0.667mg 0.03mg 0%
Histidine 0.263mg 0.016mg 0%
Fructose 0.31g 0.04g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder Sauerkraut
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
52%
Garlic powder
12%
Sauerkraut
Minerals Daily Need Coverage Score
110%
Garlic powder
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.65g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.215g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.8)
Which food contains less Sodium?
Garlic powder
Garlic powder contains less Sodium (difference - 601mg)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.