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  6. Spinach vs. Sauerkraut

Spinach vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between Spinach and Sauerkraut?

  • The amount of Vitamin K, Vitamin A RAE, Manganese, Folate, Iron, Magnesium, Vitamin B2, Vitamin E , and Calcium in Spinach is higher than in Sauerkraut.
  • Spinach's daily need coverage for Vitamin K is 400% more.
  • Sauerkraut contains 524 times less Vitamin A RAE than Spinach. Spinach contains 524µg of Vitamin A RAE, while Sauerkraut contains 1µg.
  • Spinach has less Sodium.

We used Spinach, cooked, boiled, drained, without salt and Sauerkraut, canned, solids and liquids types in this article.

Infographic

Spinach 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.
Spinach
Spinach
10
:
0
Sauerkraut
Sauerkraut
Contains more Calcium +353.3%
Contains more Iron +142.9%
Contains more Magnesium +569.2%
Contains more Phosphorus +180%
Contains more Potassium +174.1%
Contains less Sodium -89.4%
Contains more Zinc +300%
Contains more Copper +81.3%
Contains more Manganese +519.2%
Contains more Selenium +150%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +353.3%
Contains more Iron +142.9%
Contains more Magnesium +569.2%
Contains more Phosphorus +180%
Contains more Potassium +174.1%
Contains less Sodium -89.4%
Contains more Zinc +300%
Contains more Copper +81.3%
Contains more Manganese +519.2%
Contains more Selenium +150%

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.
Spinach
Spinach
9
:
1
Sauerkraut
Sauerkraut
Contains more Vitamin A +58127.8%
Contains more Vitamin E +1385.7%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +972.7%
Contains more Vitamin B3 +242.7%
Contains more Vitamin B5 +55.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +508.3%
Contains more Vitamin K +3696.9%
Contains more Vitamin C +50%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Sauerkraut
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%
Contains more Vitamin A +58127.8%
Contains more Vitamin E +1385.7%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +972.7%
Contains more Vitamin B3 +242.7%
Contains more Vitamin B5 +55.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +508.3%
Contains more Vitamin K +3696.9%
Contains more Vitamin C +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +226.4%
Contains more Fats +85.7%
Contains more Carbs +14.1%
Contains more Other +18.8%
Equal in Water - 92.52
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Sauerkraut
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 Protein +226.4%
Contains more Fats +85.7%
Contains more Carbs +14.1%
Contains more Other +18.8%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Sauerkraut
Sauerkraut
Contains more Polyunsaturated fat +62.7%
Contains less Saturated Fat -20.9%
Contains more Monounsaturated Fat +116.7%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Polyunsaturated fat +62.7%
Contains less Saturated Fat -20.9%
Contains more Monounsaturated Fat +116.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Sauerkraut Opinion
Net carbs 1.35g 1.38g Sauerkraut
Protein 2.97g 0.91g Spinach
Fats 0.26g 0.14g Spinach
Carbs 3.75g 4.28g Sauerkraut
Calories 23kcal 19kcal Spinach
Fructose 0.04g Sauerkraut
Sugar 0.43g 1.78g Spinach
Fiber 2.4g 2.9g Sauerkraut
Calcium 136mg 30mg Spinach
Iron 3.57mg 1.47mg Spinach
Magnesium 87mg 13mg Spinach
Phosphorus 56mg 20mg Spinach
Potassium 466mg 170mg Spinach
Sodium 70mg 661mg Spinach
Zinc 0.76mg 0.19mg Spinach
Copper 0.174mg 0.096mg Spinach
Manganese 0.935mg 0.151mg Spinach
Selenium 1.5µg 0.6µg Spinach
Vitamin A 10481IU 18IU Spinach
Vitamin A RAE 524µg 1µg Spinach
Vitamin E 2.08mg 0.14mg Spinach
Vitamin C 9.8mg 14.7mg Sauerkraut
Vitamin B1 0.095mg 0.021mg Spinach
Vitamin B2 0.236mg 0.022mg Spinach
Vitamin B3 0.49mg 0.143mg Spinach
Vitamin B5 0.145mg 0.093mg Spinach
Vitamin B6 0.242mg 0.13mg Spinach
Folate 146µg 24µg Spinach
Vitamin K 493.6µg 13µg Spinach
Tryptophan 0.04mg 0.008mg Spinach
Threonine 0.127mg 0.025mg Spinach
Isoleucine 0.152mg 0.021mg Spinach
Leucine 0.231mg 0.029mg Spinach
Lysine 0.182mg 0.031mg Spinach
Methionine 0.055mg 0.009mg Spinach
Phenylalanine 0.134mg 0.023mg Spinach
Valine 0.168mg 0.03mg Spinach
Histidine 0.066mg 0.016mg Spinach
Saturated Fat 0.043g 0.034g Sauerkraut
Monounsaturated Fat 0.006g 0.013g Sauerkraut
Polyunsaturated fat 0.109g 0.067g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
183%
Spinach
13%
Sauerkraut
Minerals Daily Need Coverage Score
52%
Spinach
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.35g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 591mg)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.8)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.009g)
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)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.