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  6. Feta vs. Sauerkraut

Feta vs. Sauerkraut — In-Depth Nutrition Comparison

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How are feta and sauerkraut different?

  • Sauerkraut contains less vitamin B12, vitamin B2, calcium, phosphorus, selenium, zinc, vitamin B6, and vitamin B5 than feta.
  • Feta covers your daily need for saturated fat, 75% more than sauerkraut.
  • Sauerkraut contains less cholesterol.

Cheese, feta and Sauerkraut, canned, solids, and liquids types were used in this article.

Infographic

Feta 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.
Feta
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +46.2%
Contains more CalciumCalcium +1543.3%
Contains more ZincZinc +1415.8%
Contains more PhosphorusPhosphorus +1585%
Contains more SeleniumSelenium +2400%
Contains more PotassiumPotassium +174.2%
Contains more IronIron +126.2%
Contains more CopperCopper +200%
Contains less SodiumSodium -27.9%
Contains more ManganeseManganese +439.3%

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.
Feta
Feta
11
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 +12400%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +3736.4%
Contains more Vitamin B3Vitamin B3 +593%
Contains more Vitamin B5Vitamin B5 +939.8%
Contains more Vitamin B6Vitamin B6 +226.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +48.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +622.2%

All nutrients comparison - raw data values

Nutrient Feta Sauerkraut DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.034g 68%
Vitamin B2 0.844mg 0.022mg 63%
Calcium 493mg 30mg 46%
Phosphorus 337mg 20mg 45%
Fats 21.28g 0.14g 33%
Cholesterol 89mg 0mg 30%
Protein 14.21g 0.91g 27%
Selenium 15µg 0.6µg 26%
Zinc 2.88mg 0.19mg 24%
Vitamin B6 0.424mg 0.13mg 23%
Vitamin B5 0.967mg 0.093mg 17%
Vitamin C 0mg 14.7mg 16%
Vitamin A 125µg 1µg 14%
Monounsaturated fat 4.623g 0.013g 12%
Calories 264kcal 19kcal 12%
Fiber 0g 2.9g 12%
Sodium 917mg 661mg 11%
Vitamin B1 0.154mg 0.021mg 11%
Iron 0.65mg 1.47mg 10%
Vitamin K 1.8µg 13µg 9%
Copper 0.032mg 0.096mg 7%
Manganese 0.028mg 0.151mg 5%
Vitamin B3 0.991mg 0.143mg 5%
Polyunsaturated fat 0.591g 0.067g 3%
Potassium 62mg 170mg 3%
Vitamin D 16IU 0IU 2%
Folate 32µg 24µg 2%
Vitamin D 0.4µg 0µg 2%
Magnesium 19mg 13mg 1%
Choline 15.4mg 10.4mg 1%
Carbs 4.09g 4.28g 0%
Net carbs 4.09g 1.38g N/A
Sugar 4.09g 1.78g N/A
Vitamin E 0.18mg 0.14mg 0%
Tryptophan 0.2mg 0.008mg 0%
Threonine 0.637mg 0.025mg 0%
Isoleucine 0.803mg 0.021mg 0%
Leucine 1.395mg 0.029mg 0%
Lysine 1.219mg 0.031mg 0%
Methionine 0.368mg 0.009mg 0%
Phenylalanine 0.675mg 0.023mg 0%
Valine 1.065mg 0.03mg 0%
Histidine 0.397mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +1461.5%
Contains more FatsFats +15100%
Contains more OtherOther +141.9%
Contains more WaterWater +67.5%
~equal in Carbs ~4.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +35461.5%
Contains more Poly. FatPolyunsaturated fat +782.1%
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.