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  6. Taro vs. Sauerkraut

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.
  • Sauerkraut has a lower glycemic index (32) than taro (54).

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

Infographic

Taro 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.
Taro
Taro
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
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 +153.8%
Contains more CalciumCalcium +43.3%
Contains more PotassiumPotassium +247.6%
Contains more CopperCopper +79.2%
Contains more ZincZinc +21.1%
Contains more PhosphorusPhosphorus +320%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +153.6%
Contains more SeleniumSelenium +16.7%
Contains more IronIron +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Taro
Taro
8
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
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 AVitamin A +300%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +352.4%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +319.6%
Contains more Vitamin B5Vitamin B5 +225.8%
Contains more Vitamin B6Vitamin B6 +117.7%
Contains more CholineCholine +66.3%
Contains more Vitamin CVitamin C +226.7%
Contains more Vitamin KVitamin K +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Taro Sauerkraut DV% diff.
Sodium 11mg 661mg 28%
Vitamin E 2.38mg 0.14mg 15%
Vitamin B6 0.283mg 0.13mg 12%
Potassium 591mg 170mg 12%
Iron 0.55mg 1.47mg 12%
Vitamin C 4.5mg 14.7mg 11%
Vitamin K 1µg 13µg 10%
Manganese 0.383mg 0.151mg 10%
Phosphorus 84mg 20mg 9%
Copper 0.172mg 0.096mg 8%
Carbs 26.46g 4.28g 7%
Vitamin B1 0.095mg 0.021mg 6%
Calories 112kcal 19kcal 5%
Fiber 4.1g 2.9g 5%
Magnesium 33mg 13mg 5%
Vitamin B5 0.303mg 0.093mg 4%
Vitamin B3 0.6mg 0.143mg 3%
Choline 17.3mg 10.4mg 1%
Calcium 43mg 30mg 1%
Folate 22µg 24µg 1%
Protein 1.5g 0.91g 1%
Fats 0.2g 0.14g 0%
Net carbs 22.36g 1.38g N/A
Sugar 0.4g 1.78g N/A
Zinc 0.23mg 0.19mg 0%
Vitamin A 4µg 1µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B2 0.025mg 0.022mg 0%
Saturated fat 0.041g 0.034g 0%
Monounsaturated fat 0.016g 0.013g 0%
Polyunsaturated fat 0.083g 0.067g 0%
Tryptophan 0.023mg 0.008mg 0%
Threonine 0.069mg 0.025mg 0%
Isoleucine 0.054mg 0.021mg 0%
Leucine 0.111mg 0.029mg 0%
Lysine 0.067mg 0.031mg 0%
Methionine 0.02mg 0.009mg 0%
Phenylalanine 0.082mg 0.023mg 0%
Valine 0.082mg 0.03mg 0%
Histidine 0.034mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 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 +64.8%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +518.2%
Contains more WaterWater +31%
Contains more OtherOther +79.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
Taro
2
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 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 +23.1%
Contains more Poly. FatPolyunsaturated fat +23.9%
Contains less Sat. FatSaturated fat -17.1%

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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. 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.