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  6. Sauerkraut vs. Chicory

Sauerkraut vs. Chicory — In-Depth Nutrition Comparison

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Significant differences between sauerkraut and chicory

  • The amount of iron, vitamin C, vitamin B6, and copper in sauerkraut is higher than in chicory.
  • Sauerkraut covers your daily sodium needs 29% more than chicory.
  • Chicory has 6 times less iron than sauerkraut. Sauerkraut has 1.47mg of iron, while chicory has 0.24mg.
  • Chicory contains less sodium.
  • Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of chicory is 0.

Specific food types used in this comparison are Sauerkraut, canned, solids, and liquids and Chicory, witloof, raw.

Infographic

Sauerkraut vs Chicory 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 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 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +57.9%
Contains more IronIron +512.5%
Contains more CopperCopper +88.2%
Contains more ZincZinc +18.8%
Contains more ManganeseManganese +51%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +24.1%
Contains more PhosphorusPhosphorus +30%
Contains less SodiumSodium -99.7%

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 9.3% 0% 0.33% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28%
Contains more Vitamin CVitamin C +425%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +209.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +195.2%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +11.9%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more FolateFolate +54.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Chicory DV% diff.
Sodium 661mg 2mg 29%
Iron 1.47mg 0.24mg 15%
Vitamin C 14.7mg 2.8mg 13%
Vitamin K 13µg 11%
Vitamin B6 0.13mg 0.042mg 7%
Copper 0.096mg 0.051mg 5%
Vitamin B1 0.021mg 0.062mg 3%
Folate 24µg 37µg 3%
Manganese 0.151mg 0.1mg 2%
Choline 10.4mg 2%
Magnesium 13mg 10mg 1%
Calcium 30mg 19mg 1%
Potassium 170mg 211mg 1%
Fiber 2.9g 3.1g 1%
Phosphorus 20mg 26mg 1%
Vitamin E 0.14mg 1%
Selenium 0.6µg 0.2µg 1%
Vitamin B5 0.093mg 0.145mg 1%
Calories 19kcal 17kcal 0%
Protein 0.91g 0.9g 0%
Protein per 100 calories 4.8g 5.3g N/A
Calories per 10 g protein 209kcal 189kcal N/A
Weight per 100 calories 526g 588g N/A
Fats 0.14g 0.1g 0%
Net carbs 1.38g 0.9g N/A
Carbs 4.28g 4g 0%
Sugar 1.78g N/A
Zinc 0.19mg 0.16mg 0%
Vitamin A 1µg 1µg 0%
Vitamin B2 0.022mg 0.027mg 0%
Vitamin B3 0.143mg 0.16mg 0%
Saturated fat 0.034g 0.024g 0%
Monounsaturated fat 0.013g 0.002g 0%
Polyunsaturated fat 0.067g 0.044g 0%
Tryptophan 0.008mg 0.016mg 0%
Threonine 0.025mg 0.025mg 0%
Isoleucine 0.021mg 0.054mg 0%
Leucine 0.029mg 0.039mg 0%
Lysine 0.031mg 0.035mg 0%
Methionine 0.009mg 0.005mg 0%
Phenylalanine 0.023mg 0.022mg 0%
Valine 0.03mg 0.041mg 0%
Histidine 0.016mg 0.015mg 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
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more FatsFats +40%
~equal in Protein ~0.9g
~equal in Carbs ~4g
~equal in Water ~94.52g

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
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +52.3%
Contains less Sat. FatSaturated fat -29.4%

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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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.