Spinach raw vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the main differences between spinach raw and sauerkraut?
- Spinach raw has more vitamin K, vitamin A, folate, manganese, magnesium, iron, vitamin C, vitamin B2, and vitamin E than sauerkraut.
- Spinach raw's daily need coverage for vitamin K is 392% higher.
- Sauerkraut has 521 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while sauerkraut has 18IU.
- Spinach raw is lower in sodium.
We used Spinach, raw and Sauerkraut, canned, solids and liquids types in this comparison.
Infographic
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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 MagnesiumMagnesium | +507.7% |
| Contains more CalciumCalcium | +230% |
| Contains more PotassiumPotassium | +228.2% |
| Contains more IronIron | +84.4% |
| Contains more CopperCopper | +35.4% |
| Contains more ZincZinc | +178.9% |
| Contains more PhosphorusPhosphorus | +145% |
| Contains less SodiumSodium | -88% |
| Contains more ManganeseManganese | +494% |
| Contains more SeleniumSelenium | +66.7% |
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 CVitamin C | +91.2% |
| Contains more Vitamin AVitamin A | +46800% |
| Contains more Vitamin EVitamin E | +1350% |
| Contains more Vitamin B1Vitamin B1 | +271.4% |
| Contains more Vitamin B2Vitamin B2 | +759.1% |
| Contains more Vitamin B3Vitamin B3 | +406.3% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +3614.6% |
| Contains more FolateFolate | +708.3% |
| Contains more CholineCholine | +85.6% |
| Contains more Vitamin B5Vitamin B5 | +43.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +214.3% |
| Contains more FatsFats | +178.6% |
| Contains more CarbsCarbs | +17.9% |
| Contains more OtherOther | +25% |
~equal in
Water
~92.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Poly. FatPolyunsaturated fat | +146.3% |
| Contains less Sat. FatSaturated fat | -46% |
| Contains more Mono. FatMonounsaturated fat | +30% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
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 | +275% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +27.3% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 13µg | 392% |
| Vitamin A | 469µg | 1µg | 52% |
| Folate | 194µg | 24µg | 43% |
| Manganese | 0.897mg | 0.151mg | 32% |
| Sodium | 79mg | 661mg | 25% |
| Magnesium | 79mg | 13mg | 16% |
| Iron | 2.71mg | 1.47mg | 16% |
| Vitamin C | 28.1mg | 14.7mg | 15% |
| Vitamin B2 | 0.189mg | 0.022mg | 13% |
| Vitamin E | 2.03mg | 0.14mg | 13% |
| Potassium | 558mg | 170mg | 11% |
| Calcium | 99mg | 30mg | 7% |
| Vitamin B1 | 0.078mg | 0.021mg | 5% |
| Vitamin B6 | 0.195mg | 0.13mg | 5% |
| Vitamin B3 | 0.724mg | 0.143mg | 4% |
| Protein | 2.86g | 0.91g | 4% |
| Copper | 0.13mg | 0.096mg | 4% |
| Phosphorus | 49mg | 20mg | 4% |
| Zinc | 0.53mg | 0.19mg | 3% |
| Fiber | 2.2g | 2.9g | 3% |
| Choline | 19.3mg | 10.4mg | 2% |
| Selenium | 1µg | 0.6µg | 1% |
| Polyunsaturated fat | 0.165g | 0.067g | 1% |
| Vitamin B5 | 0.065mg | 0.093mg | 1% |
| Calories | 23kcal | 19kcal | 0% |
| Fats | 0.39g | 0.14g | 0% |
| Carbs | 3.63g | 4.28g | 0% |
| Net carbs | 1.43g | 1.38g | N/A |
| Sugar | 0.42g | 1.78g | N/A |
| Saturated fat | 0.063g | 0.034g | 0% |
| Monounsaturated fat | 0.01g | 0.013g | 0% |
| Tryptophan | 0.039mg | 0.008mg | 0% |
| Threonine | 0.122mg | 0.025mg | 0% |
| Isoleucine | 0.147mg | 0.021mg | 0% |
| Leucine | 0.223mg | 0.029mg | 0% |
| Lysine | 0.174mg | 0.031mg | 0% |
| Methionine | 0.053mg | 0.009mg | 0% |
| Phenylalanine | 0.129mg | 0.023mg | 0% |
| Valine | 0.161mg | 0.03mg | 0% |
| Histidine | 0.064mg | 0.016mg | 0% |
| Fructose | 0.15g | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
137%
12%
Minerals Daily Need Coverage Score
45%
24%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.36g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 582mg)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.029g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)