Egg white vs. Sauerkraut — In-Depth Nutrition Comparison
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Summary of differences between egg whites and sauerkraut
- Egg whites have more selenium and vitamin B2; however, sauerkraut is higher in iron, vitamin C, fiber, vitamin K, vitamin B6, copper, and manganese.
- Egg whites cover your daily need for selenium, 35% more than sauerkraut.
- Egg whites have 20 times more vitamin B2 than sauerkraut. While egg whites have 0.439mg of vitamin B2, sauerkraut has only 0.022mg.
- Egg whites have less sodium.
- The glycemic index of sauerkraut is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh and Sauerkraut, canned, solids, and liquids.
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.
| Contains less SodiumSodium | -74.9% |
| Contains more SeleniumSelenium | +3233.3% |
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more CalciumCalcium | +328.6% |
| Contains more IronIron | +1737.5% |
| Contains more CopperCopper | +317.4% |
| Contains more ZincZinc | +533.3% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains more ManganeseManganese | +1272.7% |
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.
| Contains more Vitamin B2Vitamin B2 | +1895.5% |
| Contains more Vitamin B5Vitamin B5 | +104.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +425% |
| Contains more Vitamin B3Vitamin B3 | +36.2% |
| Contains more Vitamin B6Vitamin B6 | +2500% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +845.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 0.6µg | 35% |
| Vitamin B2 | 0.439mg | 0.022mg | 32% |
| Sodium | 166mg | 661mg | 22% |
| Protein | 10.9g | 0.91g | 20% |
| Iron | 0.08mg | 1.47mg | 17% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Fiber | 0g | 2.9g | 12% |
| Vitamin K | 0µg | 13µg | 11% |
| Vitamin B6 | 0.005mg | 0.13mg | 10% |
| Copper | 0.023mg | 0.096mg | 8% |
| Manganese | 0.011mg | 0.151mg | 6% |
| Folate | 4µg | 24µg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Choline | 1.1mg | 10.4mg | 2% |
| Vitamin B5 | 0.19mg | 0.093mg | 2% |
| Calories | 52kcal | 19kcal | 2% |
| Calcium | 7mg | 30mg | 2% |
| Vitamin E | 0mg | 0.14mg | 1% |
| Phosphorus | 15mg | 20mg | 1% |
| Zinc | 0.03mg | 0.19mg | 1% |
| Vitamin B1 | 0.004mg | 0.021mg | 1% |
| Carbs | 0.73g | 4.28g | 1% |
| Fats | 0.17g | 0.14g | 0% |
| Net carbs | 0.73g | 1.38g | N/A |
| Magnesium | 11mg | 13mg | 0% |
| Potassium | 163mg | 170mg | 0% |
| Sugar | 0.71g | 1.78g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B3 | 0.105mg | 0.143mg | 0% |
| Saturated fat | 0g | 0.034g | 0% |
| Monounsaturated fat | 0g | 0.013g | 0% |
| Polyunsaturated fat | 0g | 0.067g | 0% |
| Tryptophan | 0.125mg | 0.008mg | 0% |
| Threonine | 0.449mg | 0.025mg | 0% |
| Isoleucine | 0.661mg | 0.021mg | 0% |
| Leucine | 1.016mg | 0.029mg | 0% |
| Lysine | 0.806mg | 0.031mg | 0% |
| Methionine | 0.399mg | 0.009mg | 0% |
| Phenylalanine | 0.686mg | 0.023mg | 0% |
| Valine | 0.809mg | 0.03mg | 0% |
| Histidine | 0.29mg | 0.016mg | 0% |
| Fructose | 0.07g | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +1097.8% |
| Contains more FatsFats | +21.4% |
| Contains more CarbsCarbs | +486.3% |
| Contains more OtherOther | +241.3% |
~equal in
Water
~92.52g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.34 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +142.9% |
| Contains more FructoseFructose | +75% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
