Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Margarine vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

What are the main differences between margarine and sauerkraut?

  • Margarine is richer in vitamin A, vitamin K, and vitamin E, while sauerkraut is higher in iron, vitamin C, fiber, copper, and vitamin B6.
  • Margarine's daily need coverage for saturated fat is 76% higher.
  • Sauerkraut has 199 times less vitamin A than margarine. Margarine has 3577IU of vitamin A, while sauerkraut has 18IU.
  • Sauerkraut is lower in saturated fat.
  • Sauerkraut has a higher glycemic index (32) than margarine (0).

We used Margarine, regular, 80% fat, composite, stick, without salt and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +844.4%
Contains more IronIron +2350%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 +81800%
Contains more Vitamin EVitamin E +6328.6%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +615.4%
Contains more CholineCholine +19.2%
Contains more Vitamin CVitamin C +7250%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B3Vitamin B3 +521.7%
Contains more Vitamin B6Vitamin B6 +1344.4%
Contains more FolateFolate +2300%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +57550%
Contains more ProteinProtein +468.8%
Contains more CarbsCarbs +511.4%
Contains more WaterWater +460%
Contains more OtherOther +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +298953.8%
Contains more Poly. FatPolyunsaturated fat +36171.6%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Sauerkraut DV% diff.
Polyunsaturated fat 24.302g 0.067g 162%
Fats 80.71g 0.14g 124%
Monounsaturated fat 38.877g 0.013g 97%
Vitamin A 819µg 1µg 91%
Saturated fat 15.189g 0.034g 69%
Vitamin K 93µg 13µg 67%
Vitamin E 9mg 0.14mg 59%
Calories 717kcal 19kcal 35%
Sodium 2mg 661mg 29%
Iron 0.06mg 1.47mg 18%
Vitamin C 0.2mg 14.7mg 16%
Fiber 0g 2.9g 12%
Copper 0mg 0.096mg 11%
Vitamin B6 0.009mg 0.13mg 9%
Manganese 0.151mg 7%
Folate 1µg 24µg 6%
Potassium 18mg 170mg 4%
Vitamin B12 0.1µg 0µg 4%
Calcium 3mg 30mg 3%
Zinc 0mg 0.19mg 2%
Phosphorus 5mg 20mg 2%
Magnesium 3mg 13mg 2%
Protein 0.16g 0.91g 2%
Vitamin B5 0.093mg 2%
Vitamin B3 0.023mg 0.143mg 1%
Vitamin B2 0.037mg 0.022mg 1%
Vitamin B1 0.01mg 0.021mg 1%
Selenium 0µg 0.6µg 1%
Carbs 0.7g 4.28g 1%
Net carbs 0.7g 1.38g N/A
Sugar 0g 1.78g N/A
Trans fat 14.89g 0g N/A
Choline 12.4mg 10.4mg 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

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

People also compare

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
55%
Margarine
12%
Sauerkraut
Minerals Daily Need Coverage Score
1%
Margarine
24%
Sauerkraut

Comparison summary

Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 15.155g)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 32)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.