Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Turnip greens
  5. Compare
  6. Turnip greens vs. Sauerkraut

Turnip greens vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

How are Turnip greens and Sauerkraut different?

  • Turnip greens has more Vitamin K, Vitamin A RAE, Folate, Copper, Vitamin C, Vitamin E , Calcium, and Manganese, however, Sauerkraut is richer in Iron.
  • Turnip greens covers your daily need of Vitamin K 295% more than Sauerkraut.
  • Turnip greens has 381 times more Vitamin A RAE than Sauerkraut. Turnip greens has 381µg of Vitamin A RAE, while Sauerkraut has 1µg.
  • Turnip greens contains less Sodium.

Turnip greens, cooked, boiled, drained, without salt and Sauerkraut, canned, solids and liquids types were used in this article.

Infographic

Turnip greens 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.
Turnip greens
Turnip greens
8
:
2
Sauerkraut
Sauerkraut
Contains more Calcium +356.7%
Contains more Magnesium +69.2%
Contains more Phosphorus +45%
Contains more Potassium +19.4%
Contains less Sodium -95.6%
Contains more Copper +163.5%
Contains more Manganese +123.2%
Contains more Selenium +50%
Contains more Iron +83.8%
Contains more Zinc +35.7%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +356.7%
Contains more Magnesium +69.2%
Contains more Phosphorus +45%
Contains more Potassium +19.4%
Contains less Sodium -95.6%
Contains more Copper +163.5%
Contains more Manganese +123.2%
Contains more Selenium +50%
Contains more Iron +83.8%
Contains more Zinc +35.7%

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.
Turnip greens
Turnip greens
10
:
0
Sauerkraut
Sauerkraut
Contains more Vitamin A +42261.1%
Contains more Vitamin E +1242.9%
Contains more Vitamin C +86.4%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +227.3%
Contains more Vitamin B3 +187.4%
Contains more Vitamin B5 +194.6%
Contains more Vitamin B6 +38.5%
Contains more Folate +391.7%
Contains more Vitamin K +2727.7%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
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 +42261.1%
Contains more Vitamin E +1242.9%
Contains more Vitamin C +86.4%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +227.3%
Contains more Vitamin B3 +187.4%
Contains more Vitamin B5 +194.6%
Contains more Vitamin B6 +38.5%
Contains more Folate +391.7%
Contains more Vitamin K +2727.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
4
:
1
Sauerkraut
Sauerkraut
Contains more Protein +25.3%
Contains more Fats +64.3%
Contains more Other +100.9%
Equal in Carbs - 4.28
Equal in Water - 92.52
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 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 +25.3%
Contains more Fats +64.3%
Contains more Other +100.9%
Equal in Carbs - 4.28
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +35.8%
Contains less Saturated Fat -35.8%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +35.8%
Contains less Saturated Fat -35.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turnip greens Sauerkraut Opinion
Net carbs 0.86g 1.38g Sauerkraut
Protein 1.14g 0.91g Turnip greens
Fats 0.23g 0.14g Turnip greens
Carbs 4.36g 4.28g Turnip greens
Calories 20kcal 19kcal Turnip greens
Fructose 0.04g Sauerkraut
Sugar 0.53g 1.78g Turnip greens
Fiber 3.5g 2.9g Turnip greens
Calcium 137mg 30mg Turnip greens
Iron 0.8mg 1.47mg Sauerkraut
Magnesium 22mg 13mg Turnip greens
Phosphorus 29mg 20mg Turnip greens
Potassium 203mg 170mg Turnip greens
Sodium 29mg 661mg Turnip greens
Zinc 0.14mg 0.19mg Sauerkraut
Copper 0.253mg 0.096mg Turnip greens
Manganese 0.337mg 0.151mg Turnip greens
Selenium 0.9µg 0.6µg Turnip greens
Vitamin A 7625IU 18IU Turnip greens
Vitamin A RAE 381µg 1µg Turnip greens
Vitamin E 1.88mg 0.14mg Turnip greens
Vitamin C 27.4mg 14.7mg Turnip greens
Vitamin B1 0.045mg 0.021mg Turnip greens
Vitamin B2 0.072mg 0.022mg Turnip greens
Vitamin B3 0.411mg 0.143mg Turnip greens
Vitamin B5 0.274mg 0.093mg Turnip greens
Vitamin B6 0.18mg 0.13mg Turnip greens
Folate 118µg 24µg Turnip greens
Vitamin K 367.6µg 13µg Turnip greens
Tryptophan 0.02mg 0.008mg Turnip greens
Threonine 0.063mg 0.025mg Turnip greens
Isoleucine 0.059mg 0.021mg Turnip greens
Leucine 0.105mg 0.029mg Turnip greens
Lysine 0.074mg 0.031mg Turnip greens
Methionine 0.026mg 0.009mg Turnip greens
Phenylalanine 0.07mg 0.023mg Turnip greens
Valine 0.078mg 0.03mg Turnip greens
Histidine 0.028mg 0.016mg Turnip greens
Saturated Fat 0.053g 0.034g Sauerkraut
Monounsaturated Fat 0.015g 0.013g Turnip greens
Polyunsaturated fat 0.091g 0.067g Turnip greens

Which food is preferable for your diet?

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

People also compare

Turnip greens
Turnip greens vs Mustard Greens Raw
Mustard Greens Raw
Turnip greens
Turnip greens vs Spinach raw
Spinach raw
Turnip greens
Turnip greens vs Kale raw
Kale raw
Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish

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
141%
Turnip greens
13%
Sauerkraut
Minerals Daily Need Coverage Score
26%
Turnip greens
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 632mg)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $1)
Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.