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  6. Turnip greens vs. Sauerkraut

Turnip greens vs. Sauerkraut — In-Depth Nutrition Comparison

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How are turnip greens and sauerkraut different?

  • Turnip greens has more vitamin K, vitamin A, folate, copper, vitamin C, vitamin E, calcium, and manganese; however, sauerkraut is richer in iron.
  • Turnip greens covers your daily need for vitamin K, 295% more than sauerkraut.
  • Turnip greens has 424 times more vitamin A than sauerkraut. Turnip greens has 7625IU of vitamin A, while sauerkraut has 18IU.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
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 +69.2%
Contains more CalciumCalcium +356.7%
Contains more PotassiumPotassium +19.4%
Contains more CopperCopper +163.5%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +123.2%
Contains more SeleniumSelenium +50%
Contains more IronIron +83.8%
Contains more ZincZinc +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.
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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
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 CVitamin C +86.4%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin EVitamin E +1242.9%
Contains more Vitamin B1Vitamin B1 +114.3%
Contains more Vitamin B2Vitamin B2 +227.3%
Contains more Vitamin B3Vitamin B3 +187.4%
Contains more Vitamin B5Vitamin B5 +194.6%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin KVitamin K +2727.7%
Contains more FolateFolate +391.7%
Contains more CholineCholine +3366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Sauerkraut DV% diff.
Vitamin K 367.6µg 13µg 296%
Vitamin A 381µg 1µg 42%
Sodium 29mg 661mg 27%
Folate 118µg 24µg 24%
Copper 0.253mg 0.096mg 17%
Vitamin C 27.4mg 14.7mg 14%
Vitamin E 1.88mg 0.14mg 12%
Calcium 137mg 30mg 11%
Manganese 0.337mg 0.151mg 8%
Iron 0.8mg 1.47mg 8%
Vitamin B6 0.18mg 0.13mg 4%
Vitamin B5 0.274mg 0.093mg 4%
Vitamin B2 0.072mg 0.022mg 4%
Vitamin B1 0.045mg 0.021mg 2%
Fiber 3.5g 2.9g 2%
Magnesium 22mg 13mg 2%
Choline 0.3mg 10.4mg 2%
Vitamin B3 0.411mg 0.143mg 2%
Phosphorus 29mg 20mg 1%
Potassium 203mg 170mg 1%
Selenium 0.9µg 0.6µg 1%
Calories 20kcal 19kcal 0%
Protein 1.14g 0.91g 0%
Fats 0.23g 0.14g 0%
Carbs 4.36g 4.28g 0%
Net carbs 0.86g 1.38g N/A
Sugar 0.53g 1.78g N/A
Zinc 0.14mg 0.19mg 0%
Saturated fat 0.053g 0.034g 0%
Monounsaturated fat 0.015g 0.013g 0%
Polyunsaturated fat 0.091g 0.067g 0%
Tryptophan 0.02mg 0.008mg 0%
Threonine 0.063mg 0.025mg 0%
Isoleucine 0.059mg 0.021mg 0%
Leucine 0.105mg 0.029mg 0%
Lysine 0.074mg 0.031mg 0%
Methionine 0.026mg 0.009mg 0%
Phenylalanine 0.07mg 0.023mg 0%
Valine 0.078mg 0.03mg 0%
Histidine 0.028mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 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 +25.3%
Contains more FatsFats +64.3%
Contains more OtherOther +100.9%
~equal in Carbs ~4.28g
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 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 +15.4%
Contains more Poly. FatPolyunsaturated fat +35.8%
Contains less Sat. FatSaturated fat -35.8%

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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. 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.