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Jerky vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between jerky and sauerkraut

  • Jerky has more zinc, phosphorus, iron, vitamin B12, folate, selenium, and choline, while sauerkraut has more vitamin C.
  • Jerky's daily need coverage for zinc is 72% higher.
  • The amount of saturated fat in sauerkraut is lower.
  • Jerky has a lower glycemic index. The glycemic index of jerky is 0, while the glycemic index of sauerkraut is 32.

The food types used in this comparison are Snacks, beef jerky, chopped and formed and Sauerkraut, canned, solids and liquids.

Infographic

Jerky 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.
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 +292.3%
Contains more PotassiumPotassium +251.2%
Contains more IronIron +268.7%
Contains more CopperCopper +136.5%
Contains more ZincZinc +4168.4%
Contains more PhosphorusPhosphorus +1935%
Contains more SeleniumSelenium +1683.3%
Contains more CalciumCalcium +50%
Contains less SodiumSodium -68.2%
Contains more ManganeseManganese +36%

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.
Jerky
10
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 +250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +545.5%
Contains more Vitamin B3Vitamin B3 +1111.2%
Contains more Vitamin B5Vitamin B5 +75.3%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +458.3%
Contains more CholineCholine +949%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +465.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +3548.4%
Contains more FatsFats +18185.7%
Contains more CarbsCarbs +157%
Contains more OtherOther +218.1%
Contains more WaterWater +296.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +86861.5%
Contains more Poly. FatPolyunsaturated fat +1409%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerky Sauerkraut DV% diff.
Zinc 8.11mg 0.19mg 72%
Protein 33.2g 0.91g 65%
Sodium 2081mg 661mg 62%
Phosphorus 407mg 20mg 55%
Saturated fat 10.85g 0.034g 49%
Iron 5.42mg 1.47mg 49%
Vitamin B12 0.99µg 0µg 41%
Fats 25.6g 0.14g 39%
Monounsaturated fat 11.305g 0.013g 28%
Folate 134µg 24µg 28%
Calories 410kcal 19kcal 20%
Choline 109.1mg 10.4mg 18%
Selenium 10.7µg 0.6µg 18%
Vitamin C 0mg 14.7mg 16%
Cholesterol 48mg 0mg 16%
Copper 0.227mg 0.096mg 15%
Potassium 597mg 170mg 13%
Vitamin B1 0.154mg 0.021mg 11%
Vitamin B3 1.732mg 0.143mg 10%
Vitamin K 2.3µg 13µg 9%
Vitamin B2 0.142mg 0.022mg 9%
Magnesium 51mg 13mg 9%
Polyunsaturated fat 1.011g 0.067g 6%
Vitamin B6 0.179mg 0.13mg 4%
Fiber 1.8g 2.9g 4%
Manganese 0.111mg 0.151mg 2%
Vitamin D 0.3µg 0µg 2%
Vitamin E 0.49mg 0.14mg 2%
Carbs 11g 4.28g 2%
Vitamin B5 0.163mg 0.093mg 1%
Vitamin D 11IU 0IU 1%
Calcium 20mg 30mg 1%
Net carbs 9.2g 1.38g N/A
Sugar 9g 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
Jerky 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
35%
Jerky
12%
Sauerkraut
Minerals Daily Need Coverage Score
111%
Jerky
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 7.22g)
Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 1420mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 10.816g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $3)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is richer in vitamins?
Jerky
Jerky is relatively richer in vitamins

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.