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  6. Macaroon vs. Sauerkraut

Macaroon vs. Sauerkraut — In-Depth Nutrition Comparison

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How are macaroon and sauerkraut different?

  • Macaroon has more copper, selenium, fiber, and phosphorus; however, sauerkraut is richer in vitamin C, vitamin K, iron, and folate.
  • Macaroon covers your daily need for saturated fat, 100% more than sauerkraut.
  • Macaroon has 11 times more selenium than sauerkraut. Macaroon has 6.8µg of selenium, while sauerkraut has 0.6µg.
  • Sauerkraut contains less saturated fat.

Cookies, coconut macaroon and Sauerkraut, canned, solids, and liquids types were used in this article.

Infographic

Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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 +123.1%
Contains more CopperCopper +180.2%
Contains more ZincZinc +284.2%
Contains more PhosphorusPhosphorus +240%
Contains less SodiumSodium -63.5%
Contains more SeleniumSelenium +1033.3%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +79.3%

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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
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 EVitamin E +35.7%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +53.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +35.4%
Contains more Vitamin KVitamin K +1081.8%
Contains more FolateFolate +700%
Contains more CholineCholine +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.021mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Sauerkraut DV% diff.
Saturated fat 20.099g 0.034g 91%
Fats 22.55g 0.14g 34%
Calories 460kcal 19kcal 22%
Copper 0.269mg 0.096mg 19%
Carbs 61.22g 4.28g 19%
Sodium 241mg 661mg 18%
Vitamin C 0mg 14.7mg 16%
Selenium 6.8µg 0.6µg 11%
Vitamin K 1.1µg 13µg 10%
Fiber 5.1g 2.9g 9%
Iron 0.82mg 1.47mg 8%
Manganese 0.151mg 7%
Phosphorus 68mg 20mg 7%
Zinc 0.73mg 0.19mg 5%
Polyunsaturated fat 0.81g 0.067g 5%
Folate 3µg 24µg 5%
Magnesium 29mg 13mg 4%
Protein 3.02g 0.91g 4%
Monounsaturated fat 1.61g 0.013g 4%
Calcium 5mg 30mg 3%
Vitamin B2 0.06mg 0.022mg 3%
Vitamin B6 0.096mg 0.13mg 3%
Vitamin B5 0.093mg 2%
Potassium 123mg 170mg 1%
Net carbs 56.12g 1.38g N/A
Sugar 45.16g 1.78g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.19mg 0.14mg 0%
Vitamin B1 0.02mg 0.021mg 0%
Vitamin B3 0.22mg 0.143mg 0%
Choline 9.1mg 10.4mg 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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 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 +231.9%
Contains more FatsFats +16007.1%
Contains more CarbsCarbs +1330.4%
Contains more WaterWater +704.5%
Contains more OtherOther +25.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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 +12284.6%
Contains more Poly. FatPolyunsaturated fat +1109%
Contains less Sat. FatSaturated fat -99.8%

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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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.