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

Water chestnuts vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

What are the differences between Water chestnuts and Sauerkraut?

  • Water chestnuts are higher in Copper, Vitamin B6, Vitamin B2, Potassium, Vitamin B1, and Manganese, however, Sauerkraut is richer in Iron, Vitamin C, and Vitamin K.
  • Sauerkraut's daily need coverage for Sodium is 28% more.
  • Sauerkraut contains 9 times less Vitamin B2 than Water chestnuts. Water chestnuts contain 0.2mg of Vitamin B2, while Sauerkraut contains 0.022mg.
  • Water chestnuts have less Sodium.

We used Waterchestnuts, chinese, (matai), raw and Sauerkraut, canned, solids and liquids types in this article.

Infographic

Water chestnuts 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.
Water chestnuts
Water chestnuts
8
:
2
Sauerkraut
Sauerkraut
Contains more Magnesium +69.2%
Contains more Phosphorus +215%
Contains more Potassium +243.5%
Contains less Sodium -97.9%
Contains more Zinc +163.2%
Contains more Copper +239.6%
Contains more Manganese +119.2%
Contains more Selenium +16.7%
Contains more Calcium +172.7%
Contains more Iron +2350%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +69.2%
Contains more Phosphorus +215%
Contains more Potassium +243.5%
Contains less Sodium -97.9%
Contains more Zinc +163.2%
Contains more Copper +239.6%
Contains more Manganese +119.2%
Contains more Selenium +16.7%
Contains more Calcium +172.7%
Contains more Iron +2350%

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.
Water chestnuts
Water chestnuts
6
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin E +757.1%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +809.1%
Contains more Vitamin B3 +599.3%
Contains more Vitamin B5 +415.1%
Contains more Vitamin B6 +152.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +267.5%
Contains more Folate +50%
Contains more Vitamin K +4233.3%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 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 E +757.1%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +809.1%
Contains more Vitamin B3 +599.3%
Contains more Vitamin B5 +415.1%
Contains more Vitamin B6 +152.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +267.5%
Contains more Folate +50%
Contains more Vitamin K +4233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +53.8%
Contains more Carbs +459.3%
Contains more Fats +40%
Contains more Water +25.9%
Contains more Other +95.5%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 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 +53.8%
Contains more Carbs +459.3%
Contains more Fats +40%
Contains more Water +25.9%
Contains more Other +95.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Sauerkraut
Sauerkraut
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +55.8%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +55.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Sauerkraut Opinion
Net carbs 20.94g 1.38g Water chestnuts
Protein 1.4g 0.91g Water chestnuts
Fats 0.1g 0.14g Sauerkraut
Carbs 23.94g 4.28g Water chestnuts
Calories 97kcal 19kcal Water chestnuts
Fructose 0.04g Sauerkraut
Sugar 4.8g 1.78g Sauerkraut
Fiber 3g 2.9g Water chestnuts
Calcium 11mg 30mg Sauerkraut
Iron 0.06mg 1.47mg Sauerkraut
Magnesium 22mg 13mg Water chestnuts
Phosphorus 63mg 20mg Water chestnuts
Potassium 584mg 170mg Water chestnuts
Sodium 14mg 661mg Water chestnuts
Zinc 0.5mg 0.19mg Water chestnuts
Copper 0.326mg 0.096mg Water chestnuts
Manganese 0.331mg 0.151mg Water chestnuts
Selenium 0.7µg 0.6µg Water chestnuts
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 1.2mg 0.14mg Water chestnuts
Vitamin C 4mg 14.7mg Sauerkraut
Vitamin B1 0.14mg 0.021mg Water chestnuts
Vitamin B2 0.2mg 0.022mg Water chestnuts
Vitamin B3 1mg 0.143mg Water chestnuts
Vitamin B5 0.479mg 0.093mg Water chestnuts
Vitamin B6 0.328mg 0.13mg Water chestnuts
Folate 16µg 24µg Sauerkraut
Vitamin K 0.3µg 13µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.026g 0.034g Water chestnuts
Monounsaturated Fat 0.002g 0.013g Sauerkraut
Polyunsaturated fat 0.043g 0.067g Sauerkraut

Which food is preferable for your diet?

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

People also compare

Water chestnuts
Water chestnuts vs Jícama raw
Jícama raw
Water chestnuts
Water chestnuts vs Chestnut
Chestnut
Water chestnuts
Water chestnuts vs Cashew
Cashew
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
21%
Water chestnuts
13%
Sauerkraut
Minerals Daily Need Coverage Score
27%
Water chestnuts
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 647mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 32)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $1)
Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.02g)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.