Asparagus vs Sauerkraut
Nutrition comparison per 100 g serving
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Asparagus wins in 18 out of 29 nutrient categories
Asparagus: 18
vs
Sauerkraut: 6
(5 ties)
Overview
| Nutrient | Asparagus | Sauerkraut | Winner |
|---|---|---|---|
| Calories | 19 cal | 19 cal | Tie |
| Protein | 2.1 g | 0.9 g | |
| Carbs | 2.5 g | 4.3 g | |
| Fat | 0.7 g | 0.1 g | |
| Fiber | 1.6 g | 2.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Asparagus | Sauerkraut | Winner |
|---|---|---|---|
| Choline, total | 21.4 MG | 10.4 MG | |
| Folate, total | 96 UG | 24 UG | |
| Niacin | 1.0 MG | 0.1 MG | |
| Pantothenic acid | 0.1 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 41 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 18.4 MG | 14.7 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.2 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 41.3 UG | 13 UG |
Minerals
| Mineral | Asparagus | Sauerkraut | Winner |
|---|---|---|---|
| Calcium, Ca | 16 MG | 30 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | Tie |
| Iron, Fe | 1.8 MG | 1.5 MG | |
| Magnesium, Mg | 10 MG | 13 MG | |
| Manganese, Mn | 0.2 MG | 0.2 MG | |
| Phosphorus, P | 43 MG | 20 MG | |
| Potassium, K | 172 MG | 170 MG | |
| Selenium, Se | 1.7 UG | 0.6 UG | |
| Sodium, Na | 287 MG | 661 MG | |
| Zinc, Zn | 0.4 MG | 0.2 MG |