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  6. Blue cheese vs. Sauerkraut

Blue cheese vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between blue cheese and sauerkraut

  • Sauerkraut has less phosphorus, vitamin B12, calcium, vitamin B5, vitamin B2, selenium, and zinc than blue cheese.
  • Blue cheese covers your daily need for saturated fat, 93% more than sauerkraut.
  • Sauerkraut has less cholesterol.

These are the specific foods used in this comparison Cheese, blue and Sauerkraut, canned, solids and liquids.

Infographic

Blue cheese 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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 +76.9%
Contains more CalciumCalcium +1660%
Contains more PotassiumPotassium +50.6%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1835%
Contains more SeleniumSelenium +2316.7%
Contains more IronIron +374.2%
Contains more CopperCopper +140%
Contains less SodiumSodium -42.3%
Contains more ManganeseManganese +1577.8%

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.
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 AVitamin A +19700%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38.1%
Contains more Vitamin B2Vitamin B2 +1636.4%
Contains more Vitamin B3Vitamin B3 +610.5%
Contains more Vitamin B5Vitamin B5 +1759.1%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +48.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +441.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 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 +2251.6%
Contains more FatsFats +20428.6%
Contains more OtherOther +137.7%
Contains more CarbsCarbs +82.9%
Contains more WaterWater +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 +59730.8%
Contains more Poly. FatPolyunsaturated fat +1094%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blue cheese Sauerkraut
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Blue cheese Sauerkraut DV% diff.
Saturated fat 18.669g 0.034g 85%
Phosphorus 387mg 20mg 52%
Vitamin B12 1.22µg 0µg 51%
Calcium 528mg 30mg 50%
Fats 28.74g 0.14g 44%
Protein 21.4g 0.91g 41%
Vitamin B5 1.729mg 0.093mg 33%
Vitamin B2 0.382mg 0.022mg 28%
Selenium 14.5µg 0.6µg 25%
Cholesterol 75mg 0mg 25%
Zinc 2.66mg 0.19mg 22%
Vitamin A 198µg 1µg 22%
Sodium 1146mg 661mg 21%
Monounsaturated fat 7.778g 0.013g 19%
Calories 353kcal 19kcal 17%
Vitamin C 0mg 14.7mg 16%
Iron 0.31mg 1.47mg 15%
Fiber 0g 2.9g 12%
Vitamin K 2.4µg 13µg 9%
Copper 0.04mg 0.096mg 6%
Manganese 0.009mg 0.151mg 6%
Vitamin B3 1.016mg 0.143mg 5%
Polyunsaturated fat 0.8g 0.067g 5%
Vitamin B6 0.166mg 0.13mg 3%
Vitamin D 21IU 0IU 3%
Folate 36µg 24µg 3%
Potassium 256mg 170mg 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 23mg 13mg 2%
Vitamin B1 0.029mg 0.021mg 1%
Carbs 2.34g 4.28g 1%
Choline 15.4mg 10.4mg 1%
Vitamin E 0.25mg 0.14mg 1%
Net carbs 2.34g 1.38g N/A
Sugar 0.5g 1.78g N/A
Tryptophan 0.312mg 0.008mg 0%
Threonine 0.785mg 0.025mg 0%
Isoleucine 1.124mg 0.021mg 0%
Leucine 1.919mg 0.029mg 0%
Lysine 1.852mg 0.031mg 0%
Methionine 0.584mg 0.009mg 0%
Phenylalanine 1.087mg 0.023mg 0%
Valine 1.556mg 0.03mg 0%
Histidine 0.758mg 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blue cheese Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Blue cheese
12%
Sauerkraut
Minerals Daily Need Coverage Score
69%
Blue cheese
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 485mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 18.635g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.8)
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 1.28g)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Blue cheese
Blue cheese is relatively richer in minerals
Which food is richer in vitamins?
Blue cheese
Blue cheese is relatively richer in vitamins

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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.