Spinach vs Sauerkraut
Nutrition comparison per 100 g serving
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Spinach wins in 21 out of 29 nutrient categories
Spinach: 21
vs
Sauerkraut: 5
(3 ties)
Overview
| Nutrient | Spinach | Sauerkraut | Winner |
|---|---|---|---|
| Calories | 23 cal | 19 cal | |
| Protein | 2.9 g | 0.9 g | |
| Carbs | 3.6 g | 4.3 g | |
| Fat | 0.4 g | 0.1 g | |
| Fiber | 2.2 g | 2.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Spinach | Sauerkraut | Winner |
|---|---|---|---|
| Choline, total | 19.3 MG | 10.4 MG | |
| Folate, total | 194 UG | 24 UG | |
| Niacin | 0.7 MG | 0.1 MG | |
| Pantothenic acid | 0.1 MG | 0.1 MG | |
| Riboflavin | 0.2 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 469 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 28.1 MG | 14.7 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 2.0 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 482.9 UG | 13 UG |
Minerals
| Mineral | Spinach | Sauerkraut | Winner |
|---|---|---|---|
| Calcium, Ca | 99 MG | 30 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 2.7 MG | 1.5 MG | |
| Magnesium, Mg | 79 MG | 13 MG | |
| Manganese, Mn | 0.9 MG | 0.2 MG | |
| Phosphorus, P | 49 MG | 20 MG | |
| Potassium, K | 558 MG | 170 MG | |
| Selenium, Se | 1 UG | 0.6 UG | |
| Sodium, Na | 79 MG | 661 MG | |
| Zinc, Zn | 0.5 MG | 0.2 MG |