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  6. Cream cheese vs. Sauerkraut

Cream cheese vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Cream cheese and Sauerkraut?

  • Cream cheese is richer in Vitamin A RAE, Vitamin B2, Selenium, and Phosphorus, while Sauerkraut is higher in Iron, Vitamin C, and Fiber.
  • Cream cheese's daily need coverage for Saturated Fat is 101% higher.

We used Cheese, cream and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Cream 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.
Cream cheese
Cream cheese
5
:
5
Sauerkraut
Sauerkraut
Contains more Calcium +223.3%
Contains more Phosphorus +435%
Contains less Sodium -52.5%
Contains more Zinc +163.2%
Contains more Selenium +1333.3%
Contains more Iron +1236.4%
Contains more Magnesium +44.4%
Contains more Potassium +28.8%
Contains more Copper +433.3%
Contains more Manganese +1272.7%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +223.3%
Contains more Phosphorus +435%
Contains less Sodium -52.5%
Contains more Zinc +163.2%
Contains more Selenium +1333.3%
Contains more Iron +1236.4%
Contains more Magnesium +44.4%
Contains more Potassium +28.8%
Contains more Copper +433.3%
Contains more Manganese +1272.7%

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.
Cream cheese
Cream cheese
6
:
5
Sauerkraut
Sauerkraut
Contains more Vitamin A +6072.2%
Contains more Vitamin E +514.3%
Contains more Vitamin B2 +945.5%
Contains more Vitamin B5 +455.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +57.1%
Contains more Vitamin B6 +132.1%
Contains more Folate +166.7%
Contains more Vitamin K +519%
Equal in Vitamin B1 - 0.021
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +6072.2%
Contains more Vitamin E +514.3%
Contains more Vitamin B2 +945.5%
Contains more Vitamin B5 +455.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +57.1%
Contains more Vitamin B6 +132.1%
Contains more Folate +166.7%
Contains more Vitamin K +519%
Equal in Vitamin B1 - 0.021

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream cheese
Cream cheese
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +575.8%
Contains more Fats +24500%
Contains more Carbs +29%
Contains more Water +75.8%
Contains more Other +69.3%
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Sauerkraut
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 Protein +575.8%
Contains more Fats +24500%
Contains more Carbs +29%
Contains more Water +75.8%
Contains more Other +69.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream cheese
Cream cheese
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +68415.4%
Contains more Polyunsaturated fat +2113.4%
Contains less Saturated Fat -99.8%
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +68415.4%
Contains more Polyunsaturated fat +2113.4%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cream cheese
Cream cheese
2
:
2
Sauerkraut
Sauerkraut
Contains more Starch +∞%
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Cream cheese
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Sauerkraut
78% 22%
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 Starch +∞%
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Sauerkraut Opinion
Net carbs 5.52g 1.38g Cream cheese
Protein 6.15g 0.91g Cream cheese
Fats 34.44g 0.14g Cream cheese
Carbs 5.52g 4.28g Cream cheese
Calories 350kcal 19kcal Cream cheese
Starch 0.35g Cream cheese
Fructose 0g 0.04g Sauerkraut
Sugar 3.76g 1.78g Sauerkraut
Fiber 0g 2.9g Sauerkraut
Calcium 97mg 30mg Cream cheese
Iron 0.11mg 1.47mg Sauerkraut
Magnesium 9mg 13mg Sauerkraut
Phosphorus 107mg 20mg Cream cheese
Potassium 132mg 170mg Sauerkraut
Sodium 314mg 661mg Cream cheese
Zinc 0.5mg 0.19mg Cream cheese
Copper 0.018mg 0.096mg Sauerkraut
Manganese 0.011mg 0.151mg Sauerkraut
Selenium 8.6µg 0.6µg Cream cheese
Vitamin A 1111IU 18IU Cream cheese
Vitamin A RAE 308µg 1µg Cream cheese
Vitamin E 0.86mg 0.14mg Cream cheese
Vitamin C 0mg 14.7mg Sauerkraut
Vitamin B1 0.023mg 0.021mg Cream cheese
Vitamin B2 0.23mg 0.022mg Cream cheese
Vitamin B3 0.091mg 0.143mg Sauerkraut
Vitamin B5 0.517mg 0.093mg Cream cheese
Vitamin B6 0.056mg 0.13mg Sauerkraut
Folate 9µg 24µg Sauerkraut
Vitamin B12 0.22µg 0µg Cream cheese
Vitamin K 2.1µg 13µg Sauerkraut
Tryptophan 0.069mg 0.008mg Cream cheese
Threonine 0.233mg 0.025mg Cream cheese
Isoleucine 0.324mg 0.021mg Cream cheese
Leucine 0.657mg 0.029mg Cream cheese
Lysine 0.567mg 0.031mg Cream cheese
Methionine 0.191mg 0.009mg Cream cheese
Phenylalanine 0.291mg 0.023mg Cream cheese
Valine 0.395mg 0.03mg Cream cheese
Histidine 0.175mg 0.016mg Cream cheese
Cholesterol 101mg 0mg Sauerkraut
Saturated Fat 20.213g 0.034g Sauerkraut
Omega-3 - EPA 0.01g 0g Cream cheese
Omega-3 - DPA 0.02g 0g Cream cheese
Monounsaturated Fat 8.907g 0.013g Cream cheese
Polyunsaturated fat 1.483g 0.067g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Cream cheese
13%
Sauerkraut
Minerals Daily Need Coverage Score
21%
Cream cheese
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.98g)
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 20.179g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2)
Which food contains less Sodium?
Cream cheese
Cream cheese contains less Sodium (difference - 347mg)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.