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
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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 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% |
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.
| 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 Vitamin CVitamin C | +167.3% |
| Contains more Vitamin EVitamin E | +55.6% |
| Contains more Vitamin KVitamin K | +3150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Carbs | 20.98g | 4.28g | 6% |
| Vitamin B1 | 0.093mg | 0.021mg | 6% |
| Protein | 3.41g | 0.91g | 5% |
| Copper | 0.049mg | 0.096mg | 5% |
| Calories | 96kcal | 19kcal | 4% |
| Zinc | 0.62mg | 0.19mg | 4% |
| Polyunsaturated fat | 0.603g | 0.067g | 4% |
| Magnesium | 26mg | 13mg | 3% |
| Calcium | 3mg | 30mg | 3% |
| Starch | 7.17g | 3% | |
| Vitamin B2 | 0.057mg | 0.022mg | 3% |
| Choline | 29.1mg | 10.4mg | 3% |
| Fats | 1.5g | 0.14g | 2% |
| Fiber | 2.4g | 2.9g | 2% |
| Potassium | 218mg | 170mg | 1% |
| Vitamin A | 13µg | 1µg | 1% |
| Manganese | 0.167mg | 0.151mg | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Vitamin B6 | 0.139mg | 0.13mg | 1% |
| Saturated fat | 0.197g | 0.034g | 1% |
| Monounsaturated fat | 0.374g | 0.013g | 1% |
| Fructose | 0.79g | 0.04g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
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
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.374 g
Polyunsaturated fat:
Poly. Fat
0.603 g
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
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
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
