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Turnip vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Turnip and Sauerkraut

  • Turnip has more Vitamin C, however, Sauerkraut is higher in Iron, and Vitamin K.
  • Sauerkraut covers your daily need of Sodium 26% more than Turnip.
  • Turnip has 2 times more Sugar than Sauerkraut. While Turnip has 3.8g of Sugar, Sauerkraut has only 1.78g.

These are the specific foods used in this comparison Turnips, raw and Sauerkraut, canned, solids and liquids.

Infographic

Turnip 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
Turnip
5
:
4
Sauerkraut
Sauerkraut
Contains more Phosphorus +35%
Contains more Potassium +12.4%
Contains less Sodium -89.9%
Contains more Zinc +42.1%
Contains more Selenium +16.7%
Contains more Iron +390%
Contains more Magnesium +18.2%
Contains more Copper +12.9%
Contains more Manganese +12.7%
Equal in Calcium - 30
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Phosphorus +35%
Contains more Potassium +12.4%
Contains less Sodium -89.9%
Contains more Zinc +42.1%
Contains more Selenium +16.7%
Contains more Iron +390%
Contains more Magnesium +18.2%
Contains more Copper +12.9%
Contains more Manganese +12.7%
Equal in Calcium - 30

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
Turnip
5
:
5
Sauerkraut
Sauerkraut
Contains more Vitamin C +42.9%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +115.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B6 +44.4%
Contains more Folate +60%
Contains more Vitamin K +12900%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
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 C +42.9%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +115.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B6 +44.4%
Contains more Folate +60%
Contains more Vitamin K +12900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
1
:
4
Sauerkraut
Sauerkraut
Contains more Carbs +50.2%
Contains more Fats +40%
Contains more Other +207.1%
Equal in Protein - 0.91
Equal in Water - 92.52
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 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 Carbs +50.2%
Contains more Fats +40%
Contains more Other +207.1%
Equal in Protein - 0.91
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
1
:
2
Sauerkraut
Sauerkraut
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +116.7%
Contains more Polyunsaturated fat +26.4%
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +116.7%
Contains more Polyunsaturated fat +26.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turnip Sauerkraut Opinion
Net carbs 4.63g 1.38g Turnip
Protein 0.9g 0.91g Sauerkraut
Fats 0.1g 0.14g Sauerkraut
Carbs 6.43g 4.28g Turnip
Calories 28kcal 19kcal Turnip
Fructose 0.04g Sauerkraut
Sugar 3.8g 1.78g Sauerkraut
Fiber 1.8g 2.9g Sauerkraut
Calcium 30mg 30mg
Iron 0.3mg 1.47mg Sauerkraut
Magnesium 11mg 13mg Sauerkraut
Phosphorus 27mg 20mg Turnip
Potassium 191mg 170mg Turnip
Sodium 67mg 661mg Turnip
Zinc 0.27mg 0.19mg Turnip
Copper 0.085mg 0.096mg Sauerkraut
Manganese 0.134mg 0.151mg Sauerkraut
Selenium 0.7µg 0.6µg Turnip
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.03mg 0.14mg Sauerkraut
Vitamin C 21mg 14.7mg Turnip
Vitamin B1 0.04mg 0.021mg Turnip
Vitamin B2 0.03mg 0.022mg Turnip
Vitamin B3 0.4mg 0.143mg Turnip
Vitamin B5 0.2mg 0.093mg Turnip
Vitamin B6 0.09mg 0.13mg Sauerkraut
Folate 15µg 24µg Sauerkraut
Vitamin K 0.1µg 13µg Sauerkraut
Tryptophan 0.009mg 0.008mg Turnip
Threonine 0.025mg 0.025mg
Isoleucine 0.036mg 0.021mg Turnip
Leucine 0.033mg 0.029mg Turnip
Lysine 0.036mg 0.031mg Turnip
Methionine 0.011mg 0.009mg Turnip
Phenylalanine 0.017mg 0.023mg Sauerkraut
Valine 0.03mg 0.03mg
Histidine 0.014mg 0.016mg Sauerkraut
Saturated Fat 0.011g 0.034g Turnip
Monounsaturated Fat 0.006g 0.013g Sauerkraut
Polyunsaturated fat 0.053g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Turnip
13%
Sauerkraut
Minerals Daily Need Coverage Score
12%
Turnip
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Turnip
Turnip contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $1)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.02g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.