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  6. Mozzarella vs. Sauerkraut

Mozzarella vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between mozzarella and sauerkraut?

  • Mozzarella is richer in phosphorus, calcium, vitamin B12, selenium, zinc, and vitamin B2, while sauerkraut is higher in vitamin C.
  • Mozzarella's daily need coverage for phosphorus is 72% higher.
  • Sauerkraut is lower in cholesterol.

We used Cheese, mozzarella, low sodium and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

Mozzarella vs Sauerkraut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +100%
Contains more CalciumCalcium +2336.7%
Contains more ZincZinc +1547.4%
Contains more PhosphorusPhosphorus +2520%
Contains less SodiumSodium -97.6%
Contains more SeleniumSelenium +2516.7%
Contains more PotassiumPotassium +78.9%
Contains more IronIron +488%
Contains more CopperCopper +255.6%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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 +13600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1445.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +76.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin KVitamin K +622.2%
Contains more FolateFolate +166.7%
~equal in Vitamin E ~0.14mg
~equal in Vitamin B1 ~0.021mg

All nutrients comparison - raw data values

Nutrient Mozzarella Sauerkraut DV% diff.
Phosphorus 524mg 20mg 72%
Calcium 731mg 30mg 70%
Protein 27.5g 0.91g 53%
Saturated fat 10.867g 0.034g 49%
Vitamin B12 0.92µg 0µg 38%
Sodium 16mg 661mg 28%
Selenium 15.7µg 0.6µg 27%
Zinc 3.13mg 0.19mg 27%
Fats 17.1g 0.14g 26%
Vitamin B2 0.34mg 0.022mg 24%
Cholesterol 54mg 0mg 18%
Vitamin C 0mg 14.7mg 16%
Vitamin A 137µg 1µg 15%
Iron 0.25mg 1.47mg 15%
Calories 280kcal 19kcal 13%
Monounsaturated fat 4.844g 0.013g 12%
Fiber 0g 2.9g 12%
Vitamin K 1.8µg 13µg 9%
Copper 0.027mg 0.096mg 8%
Manganese 0.151mg 7%
Vitamin B6 0.08mg 0.13mg 4%
Folate 9µg 24µg 4%
Magnesium 26mg 13mg 3%
Polyunsaturated fat 0.509g 0.067g 3%
Vitamin D 13IU 0IU 2%
Vitamin B5 0.093mg 2%
Vitamin D 0.3µg 0µg 2%
Potassium 95mg 170mg 2%
Choline 18.4mg 10.4mg 1%
Carbs 3.1g 4.28g 0%
Net carbs 3.1g 1.38g N/A
Sugar 1.23g 1.78g N/A
Vitamin E 0.15mg 0.14mg 0%
Vitamin B1 0.02mg 0.021mg 0%
Vitamin B3 0.12mg 0.143mg 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +2922%
Contains more FatsFats +12114.3%
Contains more OtherOther +11.6%
Contains more CarbsCarbs +38.1%
Contains more WaterWater +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +37161.5%
Contains more Poly. FatPolyunsaturated fat +659.7%
Contains less Sat. FatSaturated fat -99.7%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.