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  6. Sauerkraut vs. Burdock root

Sauerkraut vs. Burdock root — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and burdock root

  • Sauerkraut has more vitamin C, vitamin K, and iron; however, burdock root is higher in vitamin B6 and magnesium.
  • Sauerkraut covers your daily need for sodium 29% more than burdock root.
  • Sauerkraut has 8 times more vitamin K than burdock root. While sauerkraut has 13µg of vitamin K, burdock root has only 1.6µg.
  • Burdock root has less sodium.

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

Infographic

Sauerkraut vs Burdock root infographic
Infographic link

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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 27% 30% 26% 9% 22% 0.65% 30% 3.8%
Contains more IronIron +83.8%
Contains more CopperCopper +24.7%
Contains more MagnesiumMagnesium +192.3%
Contains more CalciumCalcium +36.7%
Contains more PotassiumPotassium +81.2%
Contains more ZincZinc +73.7%
Contains more PhosphorusPhosphorus +155%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +53.6%
Contains more SeleniumSelenium +16.7%

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 49% 0% 0.33% 2.8% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18%
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 10% 0% 0% 7.6% 2.5% 6.9% 5.6% 19% 55% 0% 4% 17%
Contains more Vitamin CVitamin C +390%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin KVitamin K +712.5%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +109.8%
Contains more Vitamin B5Vitamin B5 +245.2%
Contains more Vitamin B6Vitamin B6 +84.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Burdock root DV% diff.
Sodium 661mg 5mg 29%
Vitamin C 14.7mg 3mg 13%
Vitamin K 13µg 1.6µg 10%
Iron 1.47mg 0.8mg 8%
Vitamin B6 0.13mg 0.24mg 8%
Magnesium 13mg 38mg 6%
Vitamin B5 0.093mg 0.321mg 5%
Carbs 4.28g 17.34g 4%
Potassium 170mg 308mg 4%
Phosphorus 20mg 51mg 4%
Manganese 0.151mg 0.232mg 4%
Calories 19kcal 72kcal 3%
Fiber 2.9g 3.3g 2%
Copper 0.096mg 0.077mg 2%
Vitamin E 0.14mg 0.38mg 2%
Protein 0.91g 1.53g 1%
Calcium 30mg 41mg 1%
Zinc 0.19mg 0.33mg 1%
Vitamin B1 0.021mg 0.01mg 1%
Vitamin B2 0.022mg 0.03mg 1%
Vitamin B3 0.143mg 0.3mg 1%
Protein per 100 calories 4.8g 2.1g N/A
Calories per 10 g protein 209kcal 471kcal N/A
Weight per 100 calories 526g 139g N/A
Fats 0.14g 0.15g 0%
Net carbs 1.38g 14.04g N/A
Sugar 1.78g 2.9g N/A
Vitamin A 1µg 0µg 0%
Selenium 0.6µg 0.7µg 0%
Folate 24µg 23µg 0%
Choline 10.4mg 11.7mg 0%
Saturated fat 0.034g 0.025g 0%
Monounsaturated fat 0.013g 0.037g 0%
Polyunsaturated fat 0.067g 0.059g 0%
Tryptophan 0.008mg 0.006mg 0%
Threonine 0.025mg 0.026mg 0%
Isoleucine 0.021mg 0.03mg 0%
Leucine 0.029mg 0.032mg 0%
Lysine 0.031mg 0.067mg 0%
Methionine 0.009mg 0.009mg 0%
Phenylalanine 0.023mg 0.033mg 0%
Valine 0.03mg 0.033mg 0%
Histidine 0.016mg 0.031mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 g
Contains more WaterWater +15.5%
Contains more ProteinProtein +68.1%
Contains more CarbsCarbs +305.1%
~equal in Fats ~0.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
21% 31% 49%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Poly. FatPolyunsaturated fat +13.6%
Contains less Sat. FatSaturated fat -26.5%
Contains more Mono. FatMonounsaturated fat +184.6%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Burdock root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169974/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.