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  6. Fontina vs. Sauerkraut

Fontina vs. Sauerkraut — In-Depth Nutrition Comparison

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How are fontina and sauerkraut different?

  • Fontina is higher in vitamin B12, calcium, phosphorus, zinc, selenium, and vitamin A; however, sauerkraut is richer in vitamin C and iron.
  • Daily need coverage for saturated fat for fontina is 96% higher.
  • Sauerkraut has less cholesterol.

Cheese, fontina and Sauerkraut, canned, solids, and liquids are the varieties used in this article.

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 CalciumCalcium +1733.3%
Contains more ZincZinc +1742.1%
Contains more PhosphorusPhosphorus +1630%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +165.6%
Contains more IronIron +539.1%
Contains more CopperCopper +284%
Contains less SodiumSodium -17.4%
Contains more ManganeseManganese +978.6%
~equal in Magnesium ~13mg

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 +26000%
Contains more Vitamin EVitamin E +92.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +827.3%
Contains more Vitamin B5Vitamin B5 +361.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +56.6%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +300%
~equal in Vitamin B1 ~0.021mg
~equal in Vitamin B3 ~0.143mg

All nutrients comparison - raw data values

Nutrient Fontina Sauerkraut DV% diff.
Saturated fat 19.196g 0.034g 87%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 30mg 52%
Protein 25.6g 0.91g 49%
Fats 31.14g 0.14g 48%
Phosphorus 346mg 20mg 47%
Cholesterol 116mg 0mg 39%
Zinc 3.5mg 0.19mg 30%
Vitamin A 261µg 1µg 29%
Selenium 14.5µg 0.6µg 25%
Monounsaturated fat 8.687g 0.013g 22%
Calories 389kcal 19kcal 19%
Iron 0.23mg 1.47mg 16%
Vitamin C 0mg 14.7mg 16%
Vitamin B2 0.204mg 0.022mg 14%
Fiber 0g 2.9g 12%
Polyunsaturated fat 1.654g 0.067g 11%
Vitamin K 2.6µg 13µg 9%
Copper 0.025mg 0.096mg 8%
Vitamin B5 0.429mg 0.093mg 7%
Sodium 800mg 661mg 6%
Manganese 0.014mg 0.151mg 6%
Folate 6µg 24µg 5%
Vitamin B6 0.083mg 0.13mg 4%
Vitamin D 23IU 0IU 3%
Potassium 64mg 170mg 3%
Vitamin D 0.6µg 0µg 3%
Carbs 1.55g 4.28g 1%
Vitamin E 0.27mg 0.14mg 1%
Choline 15.4mg 10.4mg 1%
Net carbs 1.55g 1.38g N/A
Magnesium 14mg 13mg 0%
Sugar 1.55g 1.78g N/A
Vitamin B1 0.021mg 0.021mg 0%
Vitamin B3 0.15mg 0.143mg 0%
Tryptophan 0.361mg 0.008mg 0%
Threonine 0.935mg 0.025mg 0%
Isoleucine 1.384mg 0.021mg 0%
Leucine 2.664mg 0.029mg 0%
Lysine 2.328mg 0.031mg 0%
Methionine 0.706mg 0.009mg 0%
Phenylalanine 1.497mg 0.023mg 0%
Valine 1.926mg 0.03mg 0%
Histidine 0.959mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +2713.2%
Contains more FatsFats +22142.9%
Contains more OtherOther +76.3%
Contains more CarbsCarbs +176.1%
Contains more WaterWater +144%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +66723.1%
Contains more Poly. FatPolyunsaturated fat +2368.7%
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.