Goat cheese vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the main differences between goat cheese and sauerkraut?
- Goat cheese is richer in copper, phosphorus, vitamin B2, vitamin A, and calcium, while sauerkraut is higher in vitamin C and fiber.
- Goat cheese's daily need coverage for saturated fat is 103% higher.
- Sauerkraut has a higher glycemic index (32) than goat cheese (0).
We used Cheese, goat, semisoft type and Sauerkraut, canned, solids and liquids types in this comparison.
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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 more MagnesiumMagnesium | +123.1% |
| Contains more CalciumCalcium | +893.3% |
| Contains more CopperCopper | +487.5% |
| Contains more ZincZinc | +247.4% |
| Contains more PhosphorusPhosphorus | +1775% |
| Contains less SodiumSodium | -37.2% |
| Contains more SeleniumSelenium | +533.3% |
| Contains more ManganeseManganese | +62.4% |
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 AVitamin A | +40600% |
| Contains more Vitamin EVitamin E | +85.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +242.9% |
| Contains more Vitamin B2Vitamin B2 | +2972.7% |
| Contains more Vitamin B3Vitamin B3 | +702.8% |
| Contains more Vitamin B5Vitamin B5 | +104.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +48.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +420% |
| Contains more FolateFolate | +1100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +2271.4% |
| Contains more FatsFats | +21214.3% |
| Contains more OtherOther | +36.7% |
| Contains more CarbsCarbs | +3466.7% |
| Contains more WaterWater | +103.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
20.639 g
Monounsaturated fat:
Mono. Fat
6.808 g
Polyunsaturated fat:
Poly. Fat
0.709 g
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 | +52269.2% |
| Contains more Poly. FatPolyunsaturated fat | +958.2% |
| Contains less Sat. FatSaturated fat | -99.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 20.639g | 0.034g | 94% |
| Copper | 0.564mg | 0.096mg | 52% |
| Phosphorus | 375mg | 20mg | 51% |
| Vitamin B2 | 0.676mg | 0.022mg | 50% |
| Fats | 29.84g | 0.14g | 46% |
| Vitamin A | 407µg | 1µg | 45% |
| Protein | 21.58g | 0.91g | 41% |
| Calcium | 298mg | 30mg | 27% |
| Cholesterol | 79mg | 0mg | 26% |
| Calories | 364kcal | 19kcal | 17% |
| Monounsaturated fat | 6.808g | 0.013g | 17% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Fiber | 0g | 2.9g | 12% |
| Sodium | 415mg | 661mg | 11% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Vitamin K | 2.5µg | 13µg | 9% |
| Vitamin B3 | 1.148mg | 0.143mg | 6% |
| Folate | 2µg | 24µg | 6% |
| Selenium | 3.8µg | 0.6µg | 6% |
| Vitamin B6 | 0.06mg | 0.13mg | 5% |
| Zinc | 0.66mg | 0.19mg | 4% |
| Vitamin B1 | 0.072mg | 0.021mg | 4% |
| Polyunsaturated fat | 0.709g | 0.067g | 4% |
| Magnesium | 29mg | 13mg | 4% |
| Vitamin D | 22IU | 0IU | 3% |
| Manganese | 0.093mg | 0.151mg | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Iron | 1.62mg | 1.47mg | 2% |
| Vitamin B5 | 0.19mg | 0.093mg | 2% |
| Vitamin E | 0.26mg | 0.14mg | 1% |
| Carbs | 0.12g | 4.28g | 1% |
| Choline | 15.4mg | 10.4mg | 1% |
| Net carbs | 0.12g | 1.38g | N/A |
| Potassium | 158mg | 170mg | 0% |
| Sugar | 0.12g | 1.78g | N/A |
| Tryptophan | 0.227mg | 0.008mg | 0% |
| Threonine | 0.805mg | 0.025mg | 0% |
| Isoleucine | 0.893mg | 0.021mg | 0% |
| Leucine | 1.861mg | 0.029mg | 0% |
| Lysine | 1.549mg | 0.031mg | 0% |
| Methionine | 0.575mg | 0.009mg | 0% |
| Phenylalanine | 0.859mg | 0.023mg | 0% |
| Valine | 1.485mg | 0.03mg | 0% |
| Histidine | 0.589mg | 0.016mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
12%
Minerals Daily Need Coverage Score
64%
24%
Comparison summary
Which food is lower in Cholesterol?
Sauerkraut is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 20.605g)
Which food is cheaper?
Sauerkraut is cheaper (difference - $1)
Which food is lower in Sugar?
Goat cheese is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Goat cheese contains less Sodium (difference - 246mg)
Which food is lower in glycemic index?
Goat cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese is relatively richer in vitamins