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Turmeric vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between turmeric and sauerkraut

  • Sauerkraut has less manganese, iron, copper, fiber, potassium, magnesium, phosphorus, zinc, and vitamin E.
  • Turmeric's daily need coverage for manganese is 854% more.
  • Turmeric has 37 times more iron than sauerkraut. Turmeric has 55mg of iron, while sauerkraut has 1.47mg.
  • Turmeric is lower in sodium.
  • Sauerkraut has a higher glycemic index than turmeric.

The food varieties used in the comparison are Spices, turmeric, ground and Sauerkraut, canned, solids and liquids.

Infographic

Turmeric 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 +1500%
Contains more CalciumCalcium +460%
Contains more PotassiumPotassium +1123.5%
Contains more IronIron +3641.5%
Contains more CopperCopper +1254.2%
Contains more ZincZinc +2268.4%
Contains more PhosphorusPhosphorus +1395%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +13012.6%
Contains more SeleniumSelenium +933.3%

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.
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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 EVitamin E +3064.3%
Contains more Vitamin B1Vitamin B1 +176.2%
Contains more Vitamin B2Vitamin B2 +581.8%
Contains more Vitamin B3Vitamin B3 +844.1%
Contains more Vitamin B5Vitamin B5 +482.8%
Contains more CholineCholine +373.1%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +21.5%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~13µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 +963.7%
Contains more FatsFats +2221.4%
Contains more CarbsCarbs +1468.7%
Contains more OtherOther +229.3%
Contains more WaterWater +620%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 +3353.8%
Contains more Poly. FatPolyunsaturated fat +1028.4%
Contains less Sat. FatSaturated fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 12% 14%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
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 GlucoseGlucose +171.4%
Contains more FructoseFructose +1025%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turmeric Sauerkraut DV% diff.
Manganese 19.8mg 0.151mg 854%
Iron 55mg 1.47mg 669%
Copper 1.3mg 0.096mg 134%
Fiber 22.7g 2.9g 79%
Potassium 2080mg 170mg 56%
Magnesium 208mg 13mg 46%
Phosphorus 299mg 20mg 40%
Zinc 4.5mg 0.19mg 39%
Vitamin E 4.43mg 0.14mg 29%
Sodium 27mg 661mg 28%
Carbs 67.14g 4.28g 21%
Protein 9.68g 0.91g 18%
Vitamin C 0.7mg 14.7mg 16%
Calories 312kcal 19kcal 15%
Calcium 168mg 30mg 14%
Selenium 6.2µg 0.6µg 10%
Vitamin B2 0.15mg 0.022mg 10%
Vitamin B5 0.542mg 0.093mg 9%
Saturated fat 1.838g 0.034g 8%
Vitamin B3 1.35mg 0.143mg 8%
Choline 49.2mg 10.4mg 7%
Fats 3.25g 0.14g 5%
Polyunsaturated fat 0.756g 0.067g 5%
Vitamin B1 0.058mg 0.021mg 3%
Vitamin B6 0.107mg 0.13mg 2%
Fructose 0.45g 0.04g 1%
Folate 20µg 24µg 1%
Monounsaturated fat 0.449g 0.013g 1%
Net carbs 44.44g 1.38g N/A
Sugar 3.21g 1.78g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 13.4µg 13µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0.008mg 0%
Threonine 0.33mg 0.025mg 0%
Isoleucine 0.47mg 0.021mg 0%
Leucine 0.81mg 0.029mg 0%
Lysine 0.38mg 0.031mg 0%
Methionine 0.14mg 0.009mg 0%
Phenylalanine 0.53mg 0.023mg 0%
Valine 0.66mg 0.03mg 0%
Histidine 0.15mg 0.016mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Which food is preferable for your diet?

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

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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
23%
Turmeric
12%
Sauerkraut
Minerals Daily Need Coverage Score
575%
Turmeric
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 634mg)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 1.804g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.