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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.
  • Corn raw has a higher glycemic index (52) than sauerkraut (32).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +184.6%
Contains more PotassiumPotassium +58.8%
Contains more ZincZinc +142.1%
Contains more PhosphorusPhosphorus +345%
Contains less SodiumSodium -97.7%
Contains more CalciumCalcium +1400%
Contains more IronIron +182.7%
Contains more CopperCopper +77.8%
~equal in Manganese ~0.151mg
~equal in Selenium ~0.6µg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +800%
Contains more Vitamin B1Vitamin B1 +638.1%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +1137.8%
Contains more Vitamin B5Vitamin B5 +671%
Contains more FolateFolate +75%
Contains more CholineCholine +121.2%
Contains more Vitamin CVitamin C +116.2%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +4233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Sauerkraut DV% diff.
Sodium 15mg 661mg 28%
Iron 0.52mg 1.47mg 12%
Vitamin B5 0.717mg 0.093mg 12%
Vitamin K 0.3µg 13µg 11%
Vitamin B1 0.155mg 0.021mg 11%
Phosphorus 89mg 20mg 10%
Vitamin B3 1.77mg 0.143mg 10%
Vitamin C 6.8mg 14.7mg 9%
Magnesium 37mg 13mg 6%
Protein 3.27g 0.91g 5%
Folate 42µg 24µg 5%
Carbs 18.7g 4.28g 5%
Copper 0.054mg 0.096mg 5%
Fiber 2g 2.9g 4%
Calories 86kcal 19kcal 3%
Polyunsaturated fat 0.487g 0.067g 3%
Vitamin B6 0.093mg 0.13mg 3%
Vitamin B2 0.055mg 0.022mg 3%
Calcium 2mg 30mg 3%
Potassium 270mg 170mg 3%
Fats 1.35g 0.14g 2%
Fructose 1.94g 0.04g 2%
Starch 5.7g 2%
Zinc 0.46mg 0.19mg 2%
Choline 23mg 10.4mg 2%
Manganese 0.163mg 0.151mg 1%
Vitamin A 9µg 1µg 1%
Saturated fat 0.325g 0.034g 1%
Monounsaturated fat 0.432g 0.013g 1%
Net carbs 16.7g 1.38g N/A
Sugar 6.26g 1.78g N/A
Vitamin E 0.07mg 0.14mg 0%
Selenium 0.6µg 0.6µg 0%
Tryptophan 0.023mg 0.008mg 0%
Threonine 0.129mg 0.025mg 0%
Isoleucine 0.129mg 0.021mg 0%
Leucine 0.348mg 0.029mg 0%
Lysine 0.137mg 0.031mg 0%
Methionine 0.067mg 0.009mg 0%
Phenylalanine 0.15mg 0.023mg 0%
Valine 0.185mg 0.03mg 0%
Histidine 0.089mg 0.016mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +259.3%
Contains more FatsFats +864.3%
Contains more CarbsCarbs +336.9%
Contains more WaterWater +21.7%
Contains more OtherOther +241.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +3223.1%
Contains more Poly. FatPolyunsaturated fat +626.9%
Contains less Sat. FatSaturated fat -89.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2350%
Contains more FructoseFructose +4750%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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.