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  6. Goat cheese vs. Sauerkraut

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.

Infographic

Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +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%
~equal in Potassium ~170mg
~equal in Iron ~1.47mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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 +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%

All nutrients comparison - raw data values

Nutrient Goat cheese Sauerkraut 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +52269.2%
Contains more Poly. FatPolyunsaturated fat +958.2%
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.