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  6. Wheat Bread vs. Sauerkraut

Wheat Bread vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between wheat Bread and sauerkraut

  • Wheat Bread is richer in selenium, manganese, vitamin B3, vitamin B1, iron, vitamin B2, phosphorus, folate, and calcium, yet sauerkraut is richer in vitamin C.
  • Daily need coverage for selenium for wheat Bread is 60% higher.
  • Wheat Bread contains 44 times more vitamin B3 than sauerkraut. Wheat Bread contains 6.25mg of vitamin B3, while sauerkraut contains 0.143mg.
  • Sauerkraut has a lower glycemic index than wheat Bread.

Food types used in this article are Bread, wheat, toasted and Sauerkraut, canned, solids, and liquids.

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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%
Contains more MagnesiumMagnesium +353.8%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +31.2%
Contains more IronIron +178.2%
Contains more CopperCopper +106.3%
Contains more ZincZinc +673.7%
Contains more PhosphorusPhosphorus +840%
Contains more ManganeseManganese +811.9%
Contains more SeleniumSelenium +5466.7%
~equal in Sodium ~661mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B1Vitamin B1 +1990.5%
Contains more Vitamin B2Vitamin B2 +1636.4%
Contains more Vitamin B3Vitamin B3 +4270.6%
Contains more Vitamin B5Vitamin B5 +390.3%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more FolateFolate +258.3%
Contains more CholineCholine +112.5%
Contains more Vitamin CVitamin C +7250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +128.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Sauerkraut DV% diff.
Selenium 33.4µg 0.6µg 60%
Manganese 1.377mg 0.151mg 53%
Vitamin B3 6.25mg 0.143mg 38%
Vitamin B1 0.439mg 0.021mg 35%
Iron 4.09mg 1.47mg 33%
Vitamin B2 0.382mg 0.022mg 28%
Phosphorus 188mg 20mg 24%
Protein 12.96g 0.91g 24%
Carbs 55.77g 4.28g 17%
Folate 86µg 24µg 16%
Vitamin C 0.2mg 14.7mg 16%
Calories 313kcal 19kcal 15%
Calcium 165mg 30mg 14%
Zinc 1.47mg 0.19mg 12%
Copper 0.198mg 0.096mg 11%
Polyunsaturated fat 1.72g 0.067g 11%
Magnesium 59mg 13mg 11%
Fiber 4.7g 2.9g 7%
Vitamin B5 0.456mg 0.093mg 7%
Vitamin K 5.7µg 13µg 6%
Fats 4.27g 0.14g 6%
Saturated fat 0.989g 0.034g 4%
Sodium 601mg 661mg 3%
Monounsaturated fat 1.019g 0.013g 3%
Choline 22.1mg 10.4mg 2%
Vitamin B6 0.153mg 0.13mg 2%
Potassium 223mg 170mg 2%
Vitamin E 0.24mg 0.14mg 1%
Net carbs 51.07g 1.38g N/A
Sugar 6.42g 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0.008mg 0%
Threonine 0.299mg 0.025mg 0%
Isoleucine 0.258mg 0.021mg 0%
Leucine 0.461mg 0.029mg 0%
Lysine 0.215mg 0.031mg 0%
Methionine 0.105mg 0.009mg 0%
Phenylalanine 0.315mg 0.023mg 0%
Valine 0.31mg 0.03mg 0%
Histidine 0.15mg 0.016mg 0%
Fructose 0.04g 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
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 ProteinProtein +1324.2%
Contains more FatsFats +2950%
Contains more CarbsCarbs +1203%
Contains more OtherOther +28.8%
Contains more WaterWater +281.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +7738.5%
Contains more Poly. FatPolyunsaturated fat +2467.2%
Contains less Sat. FatSaturated fat -96.6%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.