Buckwheat vs. Sauerkraut — In-Depth Nutrition Comparison
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How are buckwheat and sauerkraut different?
- Buckwheat is higher in manganese, magnesium, phosphorus, copper, and vitamin B5; however, sauerkraut is richer in vitamin C, vitamin K, and iron.
- Daily need coverage for sodium for sauerkraut is 29% higher.
- Buckwheat contains 7 times more vitamin B3 than sauerkraut. While buckwheat contains 0.94mg of vitamin B3, sauerkraut contains only 0.143mg.
- Buckwheat has less sodium.
- Sauerkraut has a lower glycemic index (32) than buckwheat (51).
Buckwheat groats, roasted, cooked and Sauerkraut, canned, solids, and liquids are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +292.3% |
| Contains more CopperCopper | +52.1% |
| Contains more ZincZinc | +221.1% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +166.9% |
| Contains more SeleniumSelenium | +266.7% |
| Contains more CalciumCalcium | +328.6% |
| Contains more PotassiumPotassium | +93.2% |
| Contains more IronIron | +83.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +90.5% |
| Contains more Vitamin B2Vitamin B2 | +77.3% |
| Contains more Vitamin B3Vitamin B3 | +557.3% |
| Contains more Vitamin B5Vitamin B5 | +286% |
| Contains more CholineCholine | +93.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +55.6% |
| Contains more Vitamin B6Vitamin B6 | +68.8% |
| Contains more Vitamin KVitamin K | +584.2% |
| Contains more FolateFolate | +71.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 4mg | 661mg | 29% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Manganese | 0.403mg | 0.151mg | 11% |
| Magnesium | 51mg | 13mg | 9% |
| Vitamin K | 1.9µg | 13µg | 9% |
| Iron | 0.8mg | 1.47mg | 8% |
| Phosphorus | 70mg | 20mg | 7% |
| Copper | 0.146mg | 0.096mg | 6% |
| Protein | 3.38g | 0.91g | 5% |
| Carbs | 19.94g | 4.28g | 5% |
| Vitamin B5 | 0.359mg | 0.093mg | 5% |
| Vitamin B3 | 0.94mg | 0.143mg | 5% |
| Calories | 92kcal | 19kcal | 4% |
| Zinc | 0.61mg | 0.19mg | 4% |
| Vitamin B6 | 0.077mg | 0.13mg | 4% |
| Folate | 14µg | 24µg | 3% |
| Selenium | 2.2µg | 0.6µg | 3% |
| Choline | 20.1mg | 10.4mg | 2% |
| Vitamin B1 | 0.04mg | 0.021mg | 2% |
| Calcium | 7mg | 30mg | 2% |
| Potassium | 88mg | 170mg | 2% |
| Polyunsaturated fat | 0.188g | 0.067g | 1% |
| Vitamin B2 | 0.039mg | 0.022mg | 1% |
| Fiber | 2.7g | 2.9g | 1% |
| Fats | 0.62g | 0.14g | 1% |
| Net carbs | 17.24g | 1.38g | N/A |
| Sugar | 0.9g | 1.78g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin E | 0.09mg | 0.14mg | 0% |
| Saturated fat | 0.134g | 0.034g | 0% |
| Monounsaturated fat | 0.188g | 0.013g | 0% |
| Tryptophan | 0.049mg | 0.008mg | 0% |
| Threonine | 0.129mg | 0.025mg | 0% |
| Isoleucine | 0.127mg | 0.021mg | 0% |
| Leucine | 0.212mg | 0.029mg | 0% |
| Lysine | 0.172mg | 0.031mg | 0% |
| Methionine | 0.044mg | 0.009mg | 0% |
| Phenylalanine | 0.133mg | 0.023mg | 0% |
| Valine | 0.173mg | 0.03mg | 0% |
| Histidine | 0.079mg | 0.016mg | 0% |
| Fructose | 0.1g | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +271.4% |
| Contains more FatsFats | +342.9% |
| Contains more CarbsCarbs | +365.9% |
| Contains more WaterWater | +22.3% |
| Contains more OtherOther | +400% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
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 | +1346.2% |
| Contains more Poly. FatPolyunsaturated fat | +180.6% |
| Contains less Sat. FatSaturated fat | -74.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +42.9% |
| Contains more FructoseFructose | +150% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
