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  6. Corned beef vs. Sauerkraut

Corned beef vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between corned beef and sauerkraut?

  • Corned beef is richer in vitamin B12, selenium, zinc, vitamin B3, and phosphorus, while sauerkraut is higher in vitamin C and fiber.
  • Corned beef's daily need coverage for vitamin B12 is 68% higher.
  • Sauerkraut has a higher glycemic index (32) than corned beef (0).

We used Beef, cured, corned beef, brisket, cooked and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

Corned beef 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 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
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 IronIron +26.5%
Contains more CopperCopper +60.4%
Contains more ZincZinc +2310.5%
Contains more PhosphorusPhosphorus +525%
Contains more SeleniumSelenium +5366.7%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +17.2%
Contains less SodiumSodium -32.1%
Contains more ManganeseManganese +586.4%
~equal in Magnesium ~13mg

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% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
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 +14.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B2Vitamin B2 +672.7%
Contains more Vitamin B3Vitamin B3 +2018.9%
Contains more Vitamin B5Vitamin B5 +351.6%
Contains more Vitamin B6Vitamin B6 +76.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +565.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +766.7%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Corned beef Sauerkraut DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 32.8µg 0.6µg 59%
Zinc 4.58mg 0.19mg 40%
Protein 18.17g 0.91g 35%
Cholesterol 98mg 0mg 33%
Fats 18.98g 0.14g 29%
Saturated fat 6.34g 0.034g 29%
Monounsaturated fat 9.22g 0.013g 23%
Vitamin B3 3.03mg 0.143mg 18%
Vitamin C 0mg 14.7mg 16%
Phosphorus 125mg 20mg 15%
Sodium 973mg 661mg 14%
Calories 251kcal 19kcal 12%
Fiber 0g 2.9g 12%
Vitamin B2 0.17mg 0.022mg 11%
Choline 69.2mg 10.4mg 11%
Vitamin K 1.5µg 13µg 10%
Vitamin B6 0.23mg 0.13mg 8%
Vitamin B5 0.42mg 0.093mg 7%
Manganese 0.022mg 0.151mg 6%
Copper 0.154mg 0.096mg 6%
Iron 1.86mg 1.47mg 5%
Folate 6µg 24µg 5%
Polyunsaturated fat 0.67g 0.067g 4%
Calcium 8mg 30mg 2%
Potassium 145mg 170mg 1%
Carbs 0.47g 4.28g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Net carbs 0.47g 1.38g N/A
Magnesium 12mg 13mg 0%
Sugar 0g 1.78g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.16mg 0.14mg 0%
Vitamin B1 0.026mg 0.021mg 0%
Tryptophan 0.119mg 0.008mg 0%
Threonine 0.726mg 0.025mg 0%
Isoleucine 0.827mg 0.021mg 0%
Leucine 1.445mg 0.029mg 0%
Lysine 1.536mg 0.031mg 0%
Methionine 0.473mg 0.009mg 0%
Phenylalanine 0.718mg 0.023mg 0%
Valine 0.901mg 0.03mg 0%
Histidine 0.58mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 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 +1896.7%
Contains more FatsFats +13457.1%
Contains more OtherOther +20.5%
Contains more CarbsCarbs +810.6%
Contains more WaterWater +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 57% 4%
Saturated fat: Sat. Fat 6.34 g
Monounsaturated fat: Mono. Fat 9.22 g
Polyunsaturated fat: Poly. Fat 0.67 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 +70823.1%
Contains more Poly. FatPolyunsaturated fat +900%
Contains less Sat. FatSaturated fat -99.5%

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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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.