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Taro vs Sauerkraut - In-Depth Nutrition Comparison

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What are the differences between Taro and Sauerkraut?

  • Taro is higher in Vitamin E , Potassium, Vitamin B6, Manganese, Phosphorus, and Copper, however Sauerkraut is richer in Iron, Vitamin C, and Vitamin K.
  • Sauerkraut's daily need coverage for Sodium is 28% more.
  • Sauerkraut contains 17 times less Vitamin E than Taro. Taro contains 2.38mg of Vitamin E , while Sauerkraut contains 0.14mg.
  • Taro has less Sodium.

We used Taro, raw and Sauerkraut, canned, solids and liquids types in this article.

Infographic

Taro vs Sauerkraut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +43.3%
Contains more Magnesium +153.8%
Contains more Phosphorus +320%
Contains more Potassium +247.6%
Contains less Sodium -98.3%
Contains more Zinc +21.1%
Contains more Copper +79.2%
Contains more Iron +167.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 21% 24% 36% 53% 2% 7% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +43.3%
Contains more Magnesium +153.8%
Contains more Phosphorus +320%
Contains more Potassium +247.6%
Contains less Sodium -98.3%
Contains more Zinc +21.1%
Contains more Copper +79.2%
Contains more Iron +167.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Taro
7
:
Contains more Vitamin A +322.2%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +225.8%
Contains more Vitamin B6 +117.7%
Contains more Vitamin C +226.7%
Contains more Vitamin K +1200%
Equal in Folate - 24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 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%
Contains more Vitamin A +322.2%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +225.8%
Contains more Vitamin B6 +117.7%
Contains more Vitamin C +226.7%
Contains more Vitamin K +1200%
Equal in Folate - 24

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Taro 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 glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Taro Sauerkraut Opinion
Net carbs 22.36g 1.38g Taro
Protein 1.5g 0.91g Taro
Fats 0.2g 0.14g Taro
Carbs 26.46g 4.28g Taro
Calories 112kcal 19kcal Taro
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 0.4g 1.78g Taro
Fiber 4.1g 2.9g Taro
Calcium 43mg 30mg Taro
Iron 0.55mg 1.47mg Sauerkraut
Magnesium 33mg 13mg Taro
Phosphorus 84mg 20mg Taro
Potassium 591mg 170mg Taro
Sodium 11mg 661mg Taro
Zinc 0.23mg 0.19mg Taro
Copper 0.172mg 0.096mg Taro
Vitamin A 76IU 18IU Taro
Vitamin E 2.38mg 0.14mg Taro
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 14.7mg Sauerkraut
Vitamin B1 0.095mg 0.021mg Taro
Vitamin B2 0.025mg 0.022mg Taro
Vitamin B3 0.6mg 0.143mg Taro
Vitamin B5 0.303mg 0.093mg Taro
Vitamin B6 0.283mg 0.13mg Taro
Folate 22µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 1µg 13µg Sauerkraut
Tryptophan 0.023mg 0.008mg Taro
Threonine 0.069mg 0.025mg Taro
Isoleucine 0.054mg 0.021mg Taro
Leucine 0.111mg 0.029mg Taro
Lysine 0.067mg 0.031mg Taro
Methionine 0.02mg 0.009mg Taro
Phenylalanine 0.082mg 0.023mg Taro
Valine 0.082mg 0.03mg Taro
Histidine 0.034mg 0.016mg Taro
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.034g Sauerkraut
Monounsaturated Fat 0.016g 0.013g Taro
Polyunsaturated fat 0.083g 0.067g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Taro
13
Sauerkraut
Mineral Summary Score
26
Taro
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Taro
5%
Sauerkraut
Carbohydrates
26%
Taro
4%
Sauerkraut
Fats
1%
Taro
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 650mg)
Which food is cheaper?
Taro
Taro is cheaper (difference - $1)
Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
Which food is richer in vitamins?
Taro
Taro is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.