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  6. Mackerel vs. Sauerkraut

Mackerel vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between mackerel and sauerkraut?

  • Mackerel has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B2, vitamin B6, and magnesium than sauerkraut.
  • Mackerel's daily need coverage for vitamin B12 is 792% higher.
  • Sauerkraut has a higher glycemic index (32) than mackerel (0).

We used Fish, mackerel, Atlantic, cooked, dry heat and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +646.2%
Contains more PotassiumPotassium +135.9%
Contains more ZincZinc +394.7%
Contains more PhosphorusPhosphorus +1290%
Contains less SodiumSodium -87.4%
Contains more SeleniumSelenium +8500%
Contains more CalciumCalcium +100%
Contains more ManganeseManganese +655%
~equal in Iron ~1.47mg
~equal in Copper ~0.096mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 +5300%
Contains more Vitamin B1Vitamin B1 +657.1%
Contains more Vitamin B2Vitamin B2 +1772.7%
Contains more Vitamin B3Vitamin B3 +4690.2%
Contains more Vitamin B5Vitamin B5 +964.5%
Contains more Vitamin B6Vitamin B6 +253.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +3575%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Sauerkraut DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 0.6µg 93%
Protein 23.85g 0.91g 46%
Vitamin B3 6.85mg 0.143mg 42%
Phosphorus 278mg 20mg 37%
Vitamin B2 0.412mg 0.022mg 30%
Polyunsaturated fat 4.3g 0.067g 28%
Fats 17.81g 0.14g 27%
Vitamin B6 0.46mg 0.13mg 25%
Sodium 83mg 661mg 25%
Cholesterol 75mg 0mg 25%
Magnesium 97mg 13mg 20%
Saturated fat 4.176g 0.034g 19%
Vitamin B5 0.99mg 0.093mg 18%
Monounsaturated fat 7.006g 0.013g 17%
Vitamin C 0.4mg 14.7mg 16%
Vitamin B1 0.159mg 0.021mg 12%
Calories 262kcal 19kcal 12%
Fiber 0g 2.9g 12%
Vitamin K 13µg 11%
Zinc 0.94mg 0.19mg 7%
Potassium 401mg 170mg 7%
Vitamin A 54µg 1µg 6%
Manganese 0.02mg 0.151mg 6%
Folate 2µg 24µg 6%
Calcium 15mg 30mg 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Carbs 0g 4.28g 1%
Iron 1.57mg 1.47mg 1%
Net carbs 0g 1.38g N/A
Sugar 1.78g N/A
Copper 0.094mg 0.096mg 0%
Tryptophan 0.267mg 0.008mg 0%
Threonine 1.045mg 0.025mg 0%
Isoleucine 1.099mg 0.021mg 0%
Leucine 1.938mg 0.029mg 0%
Lysine 2.19mg 0.031mg 0%
Methionine 0.706mg 0.009mg 0%
Phenylalanine 0.931mg 0.023mg 0%
Valine 1.228mg 0.03mg 0%
Histidine 0.702mg 0.016mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +2520.9%
Contains more FatsFats +12621.4%
Contains more OtherOther +135.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +73.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +53792.3%
Contains more Poly. FatPolyunsaturated fat +6317.9%
Contains less Sat. FatSaturated fat -99.2%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.