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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
26.46 g
Water:
70.64 g
Other:
1.2 g
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
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.083 g
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% |
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 Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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 |
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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
17%
12%
Minerals Daily Need Coverage Score
26%
24%
Comparison summary
Which food is lower in Sugar?
Taro is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Taro contains less Sodium (difference - 650mg)
Which food is cheaper?
Taro is cheaper (difference - $1)
Which food is richer in minerals?
Taro is relatively richer in minerals
Which food is richer in vitamins?
Taro is relatively richer in vitamins
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)