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  6. Couscous vs. Sauerkraut

Couscous vs. Sauerkraut — In-Depth Nutrition Comparison

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How are couscous and sauerkraut different?

  • Couscous has more selenium, vitamin B5, and vitamin B3; however, sauerkraut is richer in vitamin C, iron, vitamin K, copper, vitamin B6, and fiber.
  • Couscous covers your daily need for selenium, 49% more than sauerkraut.
  • Couscous has 7 times more vitamin B3 than sauerkraut. Couscous has 0.983mg of vitamin B3, while sauerkraut has 0.143mg.
  • Couscous contains less sodium.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of sauerkraut is 32.

Couscous, cooked and Sauerkraut, canned, solids, and liquids types were used in this article.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 ZincZinc +36.8%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +4483.3%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +193.1%
Contains more IronIron +286.8%
Contains more CopperCopper +134.1%
Contains more ManganeseManganese +79.8%
~equal in Phosphorus ~20mg

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +587.4%
Contains more Vitamin B5Vitamin B5 +298.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +154.9%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +60%
Contains more CholineCholine +215.2%
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Sauerkraut DV% diff.
Selenium 27.5µg 0.6µg 49%
Sodium 5mg 661mg 29%
Vitamin C 0mg 14.7mg 16%
Iron 0.38mg 1.47mg 14%
Vitamin K 0.1µg 13µg 11%
Vitamin B6 0.051mg 0.13mg 6%
Carbs 23.22g 4.28g 6%
Vitamin B5 0.371mg 0.093mg 6%
Protein 3.79g 0.91g 6%
Fiber 1.4g 2.9g 6%
Copper 0.041mg 0.096mg 6%
Calories 112kcal 19kcal 5%
Vitamin B3 0.983mg 0.143mg 5%
Vitamin B1 0.063mg 0.021mg 4%
Potassium 58mg 170mg 3%
Manganese 0.084mg 0.151mg 3%
Folate 15µg 24µg 2%
Calcium 8mg 30mg 2%
Choline 3.3mg 10.4mg 1%
Zinc 0.26mg 0.19mg 1%
Magnesium 8mg 13mg 1%
Fats 0.16g 0.14g 0%
Net carbs 21.82g 1.38g N/A
Sugar 0.1g 1.78g N/A
Phosphorus 22mg 20mg 0%
Vitamin E 0.13mg 0.14mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.027mg 0.022mg 0%
Saturated fat 0.029g 0.034g 0%
Monounsaturated fat 0.022g 0.013g 0%
Polyunsaturated fat 0.064g 0.067g 0%
Tryptophan 0.049mg 0.008mg 0%
Threonine 0.1mg 0.025mg 0%
Isoleucine 0.147mg 0.021mg 0%
Leucine 0.259mg 0.029mg 0%
Lysine 0.073mg 0.031mg 0%
Methionine 0.059mg 0.009mg 0%
Phenylalanine 0.184mg 0.023mg 0%
Valine 0.162mg 0.03mg 0%
Histidine 0.077mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +316.5%
Contains more FatsFats +14.3%
Contains more CarbsCarbs +442.5%
Contains more WaterWater +27.5%
Contains more OtherOther +726.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 less Sat. FatSaturated fat -14.7%
Contains more Mono. FatMonounsaturated fat +69.2%
~equal in Polyunsaturated fat ~0.067g

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.