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Liverwurst vs. Sauerkraut — In-Depth Nutrition Comparison

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Significant differences between liverwurst and sauerkraut

  • The amount of vitamin B12, vitamin A, selenium, iron, vitamin B2, vitamin B5, phosphorus, and vitamin B3 in liverwurst is higher than in sauerkraut.
  • Liverwurst covers your daily vitamin B12 needs 561% more than sauerkraut.

Specific food types used in this comparison are Liverwurst spread and Sauerkraut, canned, solids and liquids.

Infographic

Liverwurst vs Sauerkraut infographic
Infographic link

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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
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 IronIron +502%
Contains more CopperCopper +150%
Contains more ZincZinc +1110.5%
Contains more PhosphorusPhosphorus +1050%
Contains more SeleniumSelenium +9566.7%
Contains more CalciumCalcium +36.4%
~equal in Magnesium ~13mg
~equal in Potassium ~170mg
~equal in Sodium ~661mg
~equal in Manganese ~0.151mg

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
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 +409000%
Contains more Vitamin B1Vitamin B1 +1195.2%
Contains more Vitamin B2Vitamin B2 +4581.8%
Contains more Vitamin B3Vitamin B3 +2907%
Contains more Vitamin B5Vitamin B5 +3072%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +320%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 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 +1260.4%
Contains more FatsFats +18078.6%
Contains more CarbsCarbs +37.6%
Contains more OtherOther +27.9%
Contains more WaterWater +72.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 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 +94407.7%
Contains more Poly. FatPolyunsaturated fat +3522.4%
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.
Liverwurst Sauerkraut
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Liverwurst Sauerkraut DV% diff.
Vitamin B12 13.46µg 0µg 561%
Vitamin A 4091µg 1µg 454%
Selenium 58µg 0.6µg 104%
Iron 8.85mg 1.47mg 92%
Vitamin B2 1.03mg 0.022mg 78%
Vitamin B5 2.95mg 0.093mg 57%
Saturated fat 9.925g 0.034g 45%
Cholesterol 118mg 0mg 39%
Fats 25.45g 0.14g 39%
Monounsaturated fat 12.286g 0.013g 31%
Phosphorus 230mg 20mg 30%
Vitamin B3 4.3mg 0.143mg 26%
Protein 12.38g 0.91g 23%
Vitamin B1 0.272mg 0.021mg 21%
Zinc 2.3mg 0.19mg 19%
Polyunsaturated fat 2.427g 0.067g 16%
Copper 0.24mg 0.096mg 16%
Calories 305kcal 19kcal 14%
Vitamin C 3.5mg 14.7mg 12%
Vitamin K 13µg 11%
Vitamin B6 0.19mg 0.13mg 5%
Sodium 700mg 661mg 2%
Fiber 2.5g 2.9g 2%
Choline 10.4mg 2%
Folate 30µg 24µg 2%
Vitamin E 0.14mg 1%
Carbs 5.89g 4.28g 1%
Calcium 22mg 30mg 1%
Net carbs 3.39g 1.38g N/A
Magnesium 12mg 13mg 0%
Potassium 170mg 170mg 0%
Sugar 1.65g 1.78g N/A
Manganese 0.155mg 0.151mg 0%
Tryptophan 0.151mg 0.008mg 0%
Threonine 0.671mg 0.025mg 0%
Isoleucine 0.653mg 0.021mg 0%
Leucine 1.139mg 0.029mg 0%
Lysine 1.155mg 0.031mg 0%
Methionine 0.285mg 0.009mg 0%
Phenylalanine 0.617mg 0.023mg 0%
Valine 0.857mg 0.03mg 0%
Histidine 0.448mg 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liverwurst 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
284%
Liverwurst
12%
Sauerkraut
Minerals Daily Need Coverage Score
103%
Liverwurst
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 118mg)
Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 9.891g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2)
Which food is lower in Sugar?
Liverwurst
Liverwurst is lower in Sugar (difference - 0.13g)
Which food is lower in glycemic index?
Liverwurst
Liverwurst is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Liverwurst
Liverwurst is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.