Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Marinara sauce
  5. Compare
  6. Marinara sauce vs. Sauerkraut

Marinara sauce vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

A recap on differences between marinara sauce and sauerkraut

  • Marinara sauce is higher in vitamin B3, vitamin E, and vitamin A, yet sauerkraut is higher in vitamin C and iron.
  • Sauerkraut covers your daily sodium needs 27% more than marinara sauce.
  • Marinara sauce contains 36 times more vitamin A than sauerkraut. While marinara sauce contains 650IU of vitamin A, sauerkraut contains only 18IU.
  • The amount of sugar in sauerkraut is lower.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Sauerkraut, canned, solids, and liquids.

Infographic

Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
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 +38.5%
Contains more PotassiumPotassium +87.6%
Contains more PhosphorusPhosphorus +70%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +83.3%
Contains more CalciumCalcium +11.1%
Contains more IronIron +88.5%
Contains more CopperCopper +18.5%
Contains more ManganeseManganese +10.2%
~equal in Zinc ~0.19mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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 +3200%
Contains more Vitamin EVitamin E +1614.3%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B2Vitamin B2 +177.3%
Contains more Vitamin B3Vitamin B3 +2639.2%
Contains more Vitamin B6Vitamin B6 +33.1%
Contains more CholineCholine +31.7%
Contains more Vitamin CVitamin C +635%
Contains more FolateFolate +84.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~13µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Sauerkraut DV% diff.
Sodium 30mg 661mg 27%
Vitamin B3 3.917mg 0.143mg 24%
Vitamin E 2.4mg 0.14mg 15%
Vitamin C 2mg 14.7mg 14%
Iron 0.78mg 1.47mg 9%
Potassium 319mg 170mg 4%
Vitamin A 33µg 1µg 4%
Fiber 1.8g 2.9g 4%
Polyunsaturated fat 0.508g 0.067g 3%
Folate 13µg 24µg 3%
Vitamin B6 0.173mg 0.13mg 3%
Vitamin B2 0.061mg 0.022mg 3%
Calories 51kcal 19kcal 2%
Vitamin B5 0.093mg 2%
Phosphorus 34mg 20mg 2%
Fats 1.48g 0.14g 2%
Copper 0.081mg 0.096mg 2%
Manganese 0.137mg 0.151mg 1%
Selenium 1.1µg 0.6µg 1%
Protein 1.41g 0.91g 1%
Magnesium 18mg 13mg 1%
Cholesterol 2mg 0mg 1%
Carbs 8.06g 4.28g 1%
Vitamin K 13.9µg 13µg 1%
Choline 13.7mg 10.4mg 1%
Saturated fat 0.17g 0.034g 1%
Monounsaturated fat 0.377g 0.013g 1%
Net carbs 6.26g 1.38g N/A
Calcium 27mg 30mg 0%
Sugar 5.5g 1.78g N/A
Zinc 0.2mg 0.19mg 0%
Vitamin B1 0.024mg 0.021mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 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 +54.9%
Contains more FatsFats +957.1%
Contains more CarbsCarbs +88.3%
Contains more OtherOther +29.5%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 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 +2800%
Contains more Poly. FatPolyunsaturated fat +658.2%
Contains less Sat. FatSaturated fat -80%

People also compare

Marinara sauce
Marinara sauce vs Hoisin sauce
Hoisin sauce
Marinara sauce
Marinara sauce vs Béchamel sauce
Béchamel sauce
Marinara sauce
Marinara sauce vs Hot sauce
Hot sauce
Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.