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  6. Corn raw vs. Sauerkraut

Corn raw vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Corn raw and Sauerkraut?

  • Corn raw is richer in Vitamin B5, Vitamin B1, Vitamin B3, Phosphorus, and Magnesium, while Sauerkraut is higher in Iron, Vitamin K, and Vitamin C.
  • Sauerkraut's daily need coverage for Sodium is 28% higher.
  • Sauerkraut has 12 times less Vitamin B3 than Corn raw. Corn raw has 1.77mg of Vitamin B3, while Sauerkraut has 0.143mg.
  • Corn raw is lower in Sodium.

We used Corn, sweet, yellow, raw and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Corn raw 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.
Corn raw
Corn raw
6
:
3
Sauerkraut
Sauerkraut
Contains more Magnesium +184.6%
Contains more Phosphorus +345%
Contains more Potassium +58.8%
Contains less Sodium -97.7%
Contains more Zinc +142.1%
Contains more Calcium +1400%
Contains more Iron +182.7%
Contains more Copper +77.8%
Equal in Manganese - 0.151
Equal in Selenium - 0.6
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +184.6%
Contains more Phosphorus +345%
Contains more Potassium +58.8%
Contains less Sodium -97.7%
Contains more Zinc +142.1%
Contains more Calcium +1400%
Contains more Iron +182.7%
Contains more Copper +77.8%
Equal in Manganese - 0.151
Equal in Selenium - 0.6

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.
Corn raw
Corn raw
6
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin A +938.9%
Contains more Vitamin B1 +638.1%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +1137.8%
Contains more Vitamin B5 +671%
Contains more Folate +75%
Contains more Vitamin E +100%
Contains more Vitamin C +116.2%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +4233.3%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +938.9%
Contains more Vitamin B1 +638.1%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +1137.8%
Contains more Vitamin B5 +671%
Contains more Folate +75%
Contains more Vitamin E +100%
Contains more Vitamin C +116.2%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +4233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +259.3%
Contains more Fats +864.3%
Contains more Carbs +336.9%
Contains more Water +21.7%
Contains more Other +241.3%
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Sauerkraut
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 Protein +259.3%
Contains more Fats +864.3%
Contains more Carbs +336.9%
Contains more Water +21.7%
Contains more Other +241.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +3223.1%
Contains more Polyunsaturated fat +626.9%
Contains less Saturated Fat -89.5%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +3223.1%
Contains more Polyunsaturated fat +626.9%
Contains less Saturated Fat -89.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn raw
Corn raw
4
:
0
Sauerkraut
Sauerkraut
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +2350%
Contains more Fructose +4750%
Corn raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sauerkraut
78% 22%
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +2350%
Contains more Fructose +4750%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Sauerkraut Opinion
Net carbs 16.7g 1.38g Corn raw
Protein 3.27g 0.91g Corn raw
Fats 1.35g 0.14g Corn raw
Carbs 18.7g 4.28g Corn raw
Calories 86kcal 19kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g 0.04g Corn raw
Sugar 6.26g 1.78g Sauerkraut
Fiber 2g 2.9g Sauerkraut
Calcium 2mg 30mg Sauerkraut
Iron 0.52mg 1.47mg Sauerkraut
Magnesium 37mg 13mg Corn raw
Phosphorus 89mg 20mg Corn raw
Potassium 270mg 170mg Corn raw
Sodium 15mg 661mg Corn raw
Zinc 0.46mg 0.19mg Corn raw
Copper 0.054mg 0.096mg Sauerkraut
Manganese 0.163mg 0.151mg Corn raw
Selenium 0.6µg 0.6µg
Vitamin A 187IU 18IU Corn raw
Vitamin A RAE 9µg 1µg Corn raw
Vitamin E 0.07mg 0.14mg Sauerkraut
Vitamin C 6.8mg 14.7mg Sauerkraut
Vitamin B1 0.155mg 0.021mg Corn raw
Vitamin B2 0.055mg 0.022mg Corn raw
Vitamin B3 1.77mg 0.143mg Corn raw
Vitamin B5 0.717mg 0.093mg Corn raw
Vitamin B6 0.093mg 0.13mg Sauerkraut
Folate 42µg 24µg Corn raw
Vitamin K 0.3µg 13µg Sauerkraut
Tryptophan 0.023mg 0.008mg Corn raw
Threonine 0.129mg 0.025mg Corn raw
Isoleucine 0.129mg 0.021mg Corn raw
Leucine 0.348mg 0.029mg Corn raw
Lysine 0.137mg 0.031mg Corn raw
Methionine 0.067mg 0.009mg Corn raw
Phenylalanine 0.15mg 0.023mg Corn raw
Valine 0.185mg 0.03mg Corn raw
Histidine 0.089mg 0.016mg Corn raw
Saturated Fat 0.325g 0.034g Sauerkraut
Monounsaturated Fat 0.432g 0.013g Corn raw
Polyunsaturated fat 0.487g 0.067g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
13%
Sauerkraut
Minerals Daily Need Coverage Score
17%
Corn raw
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 4.48g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.291g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 20)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.2)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 646mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.