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  6. Cod vs. Sauerkraut

Cod vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between cod and sauerkraut

  • Cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, and vitamin B3, yet sauerkraut is richer in vitamin C, iron, and fiber.
  • Daily need coverage for vitamin B5 for cod is 3058% higher.
  • Sauerkraut contains less cholesterol.
  • Cod has a lower glycemic index than sauerkraut.

Food types used in this article are Fish, cod, Atlantic, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Cod 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.
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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 +146.2%
Contains more PotassiumPotassium +142.9%
Contains more ZincZinc +136.8%
Contains more PhosphorusPhosphorus +915%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +5416.7%
Contains more CalciumCalcium +87.5%
Contains more IronIron +286.8%
Contains more CopperCopper +242.9%
Contains more ManganeseManganese +906.7%

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.
Cod
Cod
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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 +1100%
Contains more Vitamin EVitamin E +357.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +261.9%
Contains more Vitamin B2Vitamin B2 +195.5%
Contains more Vitamin B3Vitamin B3 +1342.7%
Contains more Vitamin B5Vitamin B5 +164416.1%
Contains more Vitamin B6Vitamin B6 +88.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +526.9%
Contains more Vitamin CVitamin C +1370%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +242.9%

All nutrients comparison - raw data values

Nutrient Cod Sauerkraut DV% diff.
Vitamin B5 153mg 0.093mg 3058%
Selenium 33.1µg 0.6µg 59%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 0.91g 34%
Sodium 54mg 661mg 26%
Phosphorus 203mg 20mg 26%
Vitamin C 1mg 14.7mg 15%
Iron 0.38mg 1.47mg 14%
Cholesterol 43mg 0mg 14%
Fiber 0g 2.9g 12%
Vitamin B3 2.063mg 0.143mg 12%
Vitamin K 0.1µg 13µg 11%
Choline 65.2mg 10.4mg 10%
Vitamin B6 0.245mg 0.13mg 9%
Copper 0.028mg 0.096mg 8%
Potassium 413mg 170mg 7%
Manganese 0.015mg 0.151mg 6%
Magnesium 32mg 13mg 5%
Vitamin D 36IU 0IU 5%
Vitamin B1 0.076mg 0.021mg 5%
Vitamin D 0.9µg 0µg 5%
Folate 7µg 24µg 4%
Calories 82kcal 19kcal 3%
Vitamin B2 0.065mg 0.022mg 3%
Vitamin E 0.64mg 0.14mg 3%
Zinc 0.45mg 0.19mg 2%
Vitamin A 12µg 1µg 1%
Calcium 16mg 30mg 1%
Carbs 0g 4.28g 1%
Fats 0.67g 0.14g 1%
Polyunsaturated fat 0.231g 0.067g 1%
Net carbs 0g 1.38g N/A
Sugar 0g 1.78g N/A
Saturated fat 0.131g 0.034g 0%
Monounsaturated fat 0.094g 0.013g 0%
Tryptophan 0.199mg 0.008mg 0%
Threonine 0.781mg 0.025mg 0%
Isoleucine 0.821mg 0.021mg 0%
Leucine 1.447mg 0.029mg 0%
Lysine 1.635mg 0.031mg 0%
Methionine 0.527mg 0.009mg 0%
Phenylalanine 0.695mg 0.023mg 0%
Valine 0.917mg 0.03mg 0%
Histidine 0.524mg 0.016mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 +1857.1%
Contains more FatsFats +378.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.9%
Contains more OtherOther +616.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 +623.1%
Contains more Poly. FatPolyunsaturated fat +244.8%
Contains less Sat. FatSaturated fat -74%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.