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  6. Vegetable vs. Sauerkraut

Vegetable vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between vegetable and sauerkraut

  • Vegetable has more vitamin A, manganese, vitamin K, vitamin B2, and fiber; however, sauerkraut is higher in vitamin C and iron.
  • Sauerkraut covers your daily need for sodium 27% more than vegetable.
  • Vegetable has 214 times more vitamin A than sauerkraut. While vegetable has 214µg of vitamin A, sauerkraut has only 1µg.
  • Vegetable has less sodium.
  • The glycemic index of vegetable is higher.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Sauerkraut, canned, solids, and liquids.

Infographic

Vegetable vs Sauerkraut infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 ZincZinc +157.9%
Contains more PhosphorusPhosphorus +155%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +151%
Contains more CalciumCalcium +20%
Contains more IronIron +79.3%
Contains more CopperCopper +15.7%
Contains more SeleniumSelenium +100%
~equal in Potassium ~170mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 49% 0% 0.33% 2.8% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18%
Contains more Vitamin AVitamin A +21300%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B1Vitamin B1 +238.1%
Contains more Vitamin B2Vitamin B2 +445.5%
Contains more Vitamin B3Vitamin B3 +495.1%
Contains more Vitamin B5Vitamin B5 +62.4%
Contains more Vitamin KVitamin K +80.8%
Contains more Vitamin CVitamin C +359.4%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more FolateFolate +26.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Sauerkraut DV% diff.
Sodium 35mg 661mg 27%
Vitamin A 214µg 1µg 24%
Vitamin C 3.2mg 14.7mg 13%
Manganese 0.379mg 0.151mg 10%
Vitamin K 23.5µg 13µg 9%
Iron 0.82mg 1.47mg 8%
Vitamin B2 0.12mg 0.022mg 8%
Fiber 4.4g 2.9g 6%
Protein 2.86g 0.91g 4%
Phosphorus 51mg 20mg 4%
Vitamin B1 0.071mg 0.021mg 4%
Vitamin B3 0.851mg 0.143mg 4%
Vitamin B6 0.074mg 0.13mg 4%
Carbs 13.09g 4.28g 3%
Zinc 0.49mg 0.19mg 3%
Calories 65kcal 19kcal 2%
Magnesium 22mg 13mg 2%
Vitamin E 0.38mg 0.14mg 2%
Choline 24.1mg 10.4mg 2%
Calcium 25mg 30mg 1%
Copper 0.083mg 0.096mg 1%
Selenium 0.3µg 0.6µg 1%
Vitamin B5 0.151mg 0.093mg 1%
Folate 19µg 24µg 1%
Protein per 100 calories 4.4g 4.8g N/A
Calories per 10 g protein 227kcal 209kcal N/A
Weight per 100 calories 154g 526g N/A
Fats 0.15g 0.14g 0%
Net carbs 8.69g 1.38g N/A
Potassium 169mg 170mg 0%
Sugar 3.12g 1.78g N/A
Saturated fat 0.031g 0.034g 0%
Monounsaturated fat 0.01g 0.013g 0%
Polyunsaturated fat 0.072g 0.067g 0%
Tryptophan 0.029mg 0.008mg 0%
Threonine 0.115mg 0.025mg 0%
Isoleucine 0.139mg 0.021mg 0%
Leucine 0.19mg 0.029mg 0%
Lysine 0.17mg 0.031mg 0%
Methionine 0.034mg 0.009mg 0%
Phenylalanine 0.12mg 0.023mg 0%
Valine 0.149mg 0.03mg 0%
Histidine 0.073mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +214.3%
Contains more CarbsCarbs +205.8%
Contains more WaterWater +11.2%
~equal in Fats ~0.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 +30%
~equal in Saturated fat ~0.034g
~equal in Polyunsaturated fat ~0.067g

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.