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Corn vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between corn and sauerkraut?

  • Corn is higher in vitamin B5, vitamin B3, phosphorus, and vitamin B1; however, sauerkraut is richer in iron, vitamin K, vitamin C, and copper.
  • Sauerkraut's daily need coverage for sodium is 29% more.
  • Sauerkraut contains 12 times less vitamin B3 than corn. Corn contains 1.683mg of vitamin B3, while sauerkraut contains 0.143mg.
  • Corn has less sodium.
  • Sauerkraut has a lower glycemic index (32) than corn (52).

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Sauerkraut, canned, solids and liquids types in this article.

Infographic

Corn 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 +100%
Contains more PotassiumPotassium +28.2%
Contains more ZincZinc +226.3%
Contains more PhosphorusPhosphorus +285%
Contains less SodiumSodium -99.8%
Contains more CalciumCalcium +900%
Contains more IronIron +226.7%
Contains more CopperCopper +95.9%
Contains more SeleniumSelenium +200%
~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.
Corn
6
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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 +1200%
Contains more Vitamin B1Vitamin B1 +342.9%
Contains more Vitamin B2Vitamin B2 +159.1%
Contains more Vitamin B3Vitamin B3 +1076.9%
Contains more Vitamin B5Vitamin B5 +751.6%
Contains more CholineCholine +179.8%
Contains more Vitamin CVitamin C +167.3%
Contains more Vitamin EVitamin E +55.6%
Contains more Vitamin KVitamin K +3150%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +274.7%
Contains more FatsFats +971.4%
Contains more CarbsCarbs +390.2%
Contains more WaterWater +26%
Contains more OtherOther +207.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 +2776.9%
Contains more Poly. FatPolyunsaturated fat +800%
Contains less Sat. FatSaturated fat -82.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
5
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 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 +500%
Contains more FructoseFructose +1875%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn 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 Sauerkraut DV% diff.
Sodium 1mg 661mg 29%
Vitamin B5 0.792mg 0.093mg 14%
Iron 0.45mg 1.47mg 13%
Vitamin K 0.4µg 13µg 11%
Vitamin C 5.5mg 14.7mg 10%
Vitamin B3 1.683mg 0.143mg 10%
Phosphorus 77mg 20mg 8%
Vitamin B1 0.093mg 0.021mg 6%
Carbs 20.98g 4.28g 6%
Copper 0.049mg 0.096mg 5%
Protein 3.41g 0.91g 5%
Polyunsaturated fat 0.603g 0.067g 4%
Calories 96kcal 19kcal 4%
Zinc 0.62mg 0.19mg 4%
Magnesium 26mg 13mg 3%
Choline 29.1mg 10.4mg 3%
Starch 7.17g 3%
Vitamin B2 0.057mg 0.022mg 3%
Calcium 3mg 30mg 3%
Fiber 2.4g 2.9g 2%
Fats 1.5g 0.14g 2%
Monounsaturated fat 0.374g 0.013g 1%
Saturated fat 0.197g 0.034g 1%
Vitamin B6 0.139mg 0.13mg 1%
Fructose 0.79g 0.04g 1%
Potassium 218mg 170mg 1%
Selenium 0.2µg 0.6µg 1%
Manganese 0.167mg 0.151mg 1%
Vitamin A 13µg 1µg 1%
Net carbs 18.58g 1.38g N/A
Sugar 4.54g 1.78g N/A
Vitamin E 0.09mg 0.14mg 0%
Folate 23µg 24µg 0%
Tryptophan 0.023mg 0.008mg 0%
Threonine 0.133mg 0.025mg 0%
Isoleucine 0.133mg 0.021mg 0%
Leucine 0.358mg 0.029mg 0%
Lysine 0.141mg 0.031mg 0%
Methionine 0.069mg 0.009mg 0%
Phenylalanine 0.155mg 0.023mg 0%
Valine 0.191mg 0.03mg 0%
Histidine 0.091mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn 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
16%
Corn
12%
Sauerkraut
Minerals Daily Need Coverage Score
14%
Corn
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.163g)
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
Corn contains less Sodium (difference - 660mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.