Kefir vs. Sauerkraut — In-Depth Nutrition Comparison
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How are kefir and sauerkraut different?
- Kefir has more phosphorus, vitamin B12, vitamin A, and calcium; however, sauerkraut is richer in iron, vitamin C, fiber, vitamin K, and copper.
- Sauerkraut covers your daily need for sodium, 27% more than kefir.
- Kefir contains less sodium.
Kefir, lowfat, plain, LIFEWAY and Sauerkraut, canned, solids, and liquids types were used in this article.
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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 CalciumCalcium | +333.3% |
| Contains more ZincZinc | +142.1% |
| Contains more PhosphorusPhosphorus | +425% |
| Contains less SodiumSodium | -93.9% |
| Contains more SeleniumSelenium | +500% |
| Contains more IronIron | +3575% |
| Contains more CopperCopper | +966.7% |
| Contains more ManganeseManganese | +2920% |
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 | +17000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +513.6% |
| Contains more Vitamin B5Vitamin B5 | +314% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +46.2% |
| Contains more Vitamin CVitamin C | +7250% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B6Vitamin B6 | +124.1% |
| Contains more Vitamin KVitamin K | +12900% |
| Contains more FolateFolate | +84.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 40mg | 661mg | 27% |
| Vitamin A | 171µg | 1µg | 19% |
| Iron | 0.04mg | 1.47mg | 18% |
| Vitamin C | 0.2mg | 14.7mg | 16% |
| Vitamin B12 | 0.29µg | 0µg | 12% |
| Fiber | 0g | 2.9g | 12% |
| Phosphorus | 105mg | 20mg | 12% |
| Vitamin K | 0.1µg | 13µg | 11% |
| Calcium | 130mg | 30mg | 10% |
| Copper | 0.009mg | 0.096mg | 10% |
| Vitamin B2 | 0.135mg | 0.022mg | 9% |
| Vitamin B6 | 0.058mg | 0.13mg | 6% |
| Vitamin B5 | 0.385mg | 0.093mg | 6% |
| Protein | 3.79g | 0.91g | 6% |
| Manganese | 0.005mg | 0.151mg | 6% |
| Vitamin D | 41IU | 0IU | 5% |
| Vitamin D | 1µg | 0µg | 5% |
| Selenium | 3.6µg | 0.6µg | 5% |
| Saturated fat | 0.658g | 0.034g | 3% |
| Folate | 13µg | 24µg | 3% |
| Cholesterol | 5mg | 0mg | 2% |
| Zinc | 0.46mg | 0.19mg | 2% |
| Monounsaturated fat | 0.31g | 0.013g | 1% |
| Calories | 41kcal | 19kcal | 1% |
| Vitamin B1 | 0.03mg | 0.021mg | 1% |
| Vitamin E | 0.02mg | 0.14mg | 1% |
| Fats | 0.93g | 0.14g | 1% |
| Choline | 15.2mg | 10.4mg | 1% |
| Carbs | 4.48g | 4.28g | 0% |
| Net carbs | 4.48g | 1.38g | N/A |
| Magnesium | 12mg | 13mg | 0% |
| Potassium | 164mg | 170mg | 0% |
| Sugar | 4.61g | 1.78g | N/A |
| Vitamin B3 | 0.15mg | 0.143mg | 0% |
| Trans fat | 0.037g | 0g | N/A |
| Polyunsaturated fat | 0.053g | 0.067g | 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 | 0g | 0.04g | 0% |
| Omega-3 - ALA | 0.006g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +316.5% |
| Contains more FatsFats | +564.3% |
| Contains more OtherOther | +194.5% |
~equal in
Carbs
~4.28g
~equal in
Water
~92.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.658 g
Monounsaturated fat:
Mono. Fat
0.31 g
Polyunsaturated fat:
Poly. Fat
0.053 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 | +2284.6% |
| Contains less Sat. FatSaturated fat | -94.8% |
| Contains more Poly. FatPolyunsaturated fat | +26.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
3.7 g
Maltose:
0 g
Galactose:
0.91 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Maltose
~0g
