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Focaccia vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between focaccia and sauerkraut

  • Focaccia has more vitamin B1, folate, selenium, vitamin B3, vitamin B2, iron, phosphorus, vitamin B5, and zinc; however, sauerkraut has more vitamin C.
  • Focaccia's daily need coverage for vitamin B1 is 37% more.
  • Focaccia has 27 times more selenium than sauerkraut. Focaccia has 15.9µg of selenium, while sauerkraut has 0.6µg.
  • Focaccia has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Focaccia, Italian flatbread, plain and Sauerkraut, canned, solids and liquids.

Infographic

Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
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 +53.8%
Contains more CalciumCalcium +16.7%
Contains more IronIron +115%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +540%
Contains less SodiumSodium -15.1%
Contains more ManganeseManganese +141.1%
Contains more SeleniumSelenium +2550%
Contains more PotassiumPotassium +49.1%
~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 0% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
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 +914.3%
Contains more Vitamin B1Vitamin B1 +2138.1%
Contains more Vitamin B2Vitamin B2 +1268.2%
Contains more Vitamin B3Vitamin B3 +2466.4%
Contains more Vitamin B5Vitamin B5 +593.5%
Contains more FolateFolate +475%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin KVitamin K +128.1%
Contains more CholineCholine +258.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 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 +863.7%
Contains more FatsFats +5535.7%
Contains more CarbsCarbs +736.9%
Contains more WaterWater +101.5%
Contains more OtherOther +33.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 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 +43515.4%
Contains more Poly. FatPolyunsaturated fat +1383.6%
Contains less Sat. FatSaturated fat -96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Focaccia Sauerkraut
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Focaccia Sauerkraut DV% diff.
Vitamin B1 0.47mg 0.021mg 37%
Folate 138µg 24µg 29%
Selenium 15.9µg 0.6µg 28%
Vitamin B3 3.67mg 0.143mg 22%
Vitamin B2 0.301mg 0.022mg 21%
Iron 3.16mg 1.47mg 21%
Vitamin C 0mg 14.7mg 16%
Protein 8.77g 0.91g 16%
Phosphorus 128mg 20mg 15%
Monounsaturated fat 5.67g 0.013g 14%
Calories 249kcal 19kcal 12%
Fats 7.89g 0.14g 12%
Carbs 35.82g 4.28g 11%
Vitamin B5 0.645mg 0.093mg 11%
Zinc 1.33mg 0.19mg 10%
Vitamin E 1.42mg 0.14mg 9%
Manganese 0.364mg 0.151mg 9%
Polyunsaturated fat 0.994g 0.067g 6%
Vitamin K 5.7µg 13µg 6%
Fiber 1.8g 2.9g 4%
Sodium 561mg 661mg 4%
Saturated fat 0.877g 0.034g 4%
Potassium 114mg 170mg 2%
Magnesium 20mg 13mg 2%
Vitamin B6 0.113mg 0.13mg 1%
Calcium 35mg 30mg 1%
Copper 0.091mg 0.096mg 1%
Choline 2.9mg 10.4mg 1%
Net carbs 34.02g 1.38g N/A
Sugar 1.75g 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Focaccia Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Focaccia
12%
Sauerkraut
Minerals Daily Need Coverage Score
48%
Focaccia
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.843g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Focaccia
Focaccia is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Focaccia
Focaccia contains less Sodium (difference - 100mg)
Which food is cheaper?
Focaccia
Focaccia is cheaper (difference - $1)
Which food is richer in minerals?
Focaccia
Focaccia is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.