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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.

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
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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 Magnesium +100%
Contains more Phosphorus +285%
Contains more Potassium +28.2%
Contains less Sodium -99.8%
Contains more Zinc +226.3%
Contains more Manganese +10.6%
Contains more Calcium +900%
Contains more Iron +226.7%
Contains more Copper +95.9%
Contains more Selenium +200%
Equal in Manganese - 0.151
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +100%
Contains more Phosphorus +285%
Contains more Potassium +28.2%
Contains less Sodium -99.8%
Contains more Zinc +226.3%
Contains more Manganese +10.6%
Contains more Calcium +900%
Contains more Iron +226.7%
Contains more Copper +95.9%
Contains more Selenium +200%
Equal in Manganese - 0.151

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
7
:
Contains more Vitamin A +1361.1%
Contains more Vitamin B1 +342.9%
Contains more Vitamin B2 +159.1%
Contains more Vitamin B3 +1076.9%
Contains more Vitamin B5 +751.6%
Contains more Choline +179.8%
Contains more Vitamin E +55.6%
Contains more Vitamin C +167.3%
Contains more Vitamin K +3150%
Equal in Vitamin B6 - 0.13
Equal in Folate - 24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 16% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 6% 33%
Contains more Vitamin A +1361.1%
Contains more Vitamin B1 +342.9%
Contains more Vitamin B2 +159.1%
Contains more Vitamin B3 +1076.9%
Contains more Vitamin B5 +751.6%
Contains more Choline +179.8%
Contains more Vitamin E +55.6%
Contains more Vitamin C +167.3%
Contains more Vitamin K +3150%
Equal in Vitamin B6 - 0.13
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +274.7%
Contains more Fats +971.4%
Contains more Carbs +390.2%
Contains more Water +26%
Contains more Other +207.1%
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 Protein +274.7%
Contains more Fats +971.4%
Contains more Carbs +390.2%
Contains more Water +26%
Contains more Other +207.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2776.9%
Contains more Polyunsaturated fat +800%
Contains less Saturated Fat -82.7%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +2776.9%
Contains more Polyunsaturated fat +800%
Contains less Saturated Fat -82.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +500%
Contains more Fructose +1875%
Contains more Maltose +∞%
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +500%
Contains more Fructose +1875%
Contains more Maltose +∞%

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 Opinion
Net carbs 18.58g 1.38g Corn
Protein 3.41g 0.91g Corn
Fats 1.5g 0.14g Corn
Carbs 20.98g 4.28g Corn
Calories 96kcal 19kcal Corn
Starch 7.17g Corn
Fructose 0.79g 0.04g Corn
Sugar 4.54g 1.78g Sauerkraut
Fiber 2.4g 2.9g Sauerkraut
Calcium 3mg 30mg Sauerkraut
Iron 0.45mg 1.47mg Sauerkraut
Magnesium 26mg 13mg Corn
Phosphorus 77mg 20mg Corn
Potassium 218mg 170mg Corn
Sodium 1mg 661mg Corn
Zinc 0.62mg 0.19mg Corn
Copper 0.049mg 0.096mg Sauerkraut
Manganese 0.167mg 0.151mg Corn
Selenium 0.2µg 0.6µg Sauerkraut
Vitamin A 263IU 18IU Corn
Vitamin A RAE 13µg 1µg Corn
Vitamin E 0.09mg 0.14mg Sauerkraut
Vitamin C 5.5mg 14.7mg Sauerkraut
Vitamin B1 0.093mg 0.021mg Corn
Vitamin B2 0.057mg 0.022mg Corn
Vitamin B3 1.683mg 0.143mg Corn
Vitamin B5 0.792mg 0.093mg Corn
Vitamin B6 0.139mg 0.13mg Corn
Folate 23µg 24µg Sauerkraut
Choline 29.1mg 10.4mg Corn
Vitamin K 0.4µg 13µg Sauerkraut
Tryptophan 0.023mg 0.008mg Corn
Threonine 0.133mg 0.025mg Corn
Isoleucine 0.133mg 0.021mg Corn
Leucine 0.358mg 0.029mg Corn
Lysine 0.141mg 0.031mg Corn
Methionine 0.069mg 0.009mg Corn
Phenylalanine 0.155mg 0.023mg Corn
Valine 0.191mg 0.03mg Corn
Histidine 0.091mg 0.016mg Corn
Saturated Fat 0.197g 0.034g Sauerkraut
Monounsaturated Fat 0.374g 0.013g Corn
Polyunsaturated fat 0.603g 0.067g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
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.