Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Millet raw
  5. Compare
  6. Millet raw vs. Sauerkraut

Millet raw vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

Significant differences between millet raw and sauerkraut

  • The amount of copper, manganese, phosphorus, vitamin B1, vitamin B3, magnesium, fiber, vitamin B2, and vitamin B6 in millet raw is higher than in sauerkraut.
  • Millet raw covers your daily copper needs 73% more than sauerkraut.
  • Sauerkraut has 33 times less vitamin B3 than millet raw. Millet raw has 4.72mg of vitamin B3, while sauerkraut has 0.143mg.
  • Millet raw contains less sodium.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of sauerkraut is 32.

Specific food types used in this comparison are Millet, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +776.9%
Contains more PotassiumPotassium +14.7%
Contains more IronIron +104.8%
Contains more CopperCopper +681.3%
Contains more ZincZinc +784.2%
Contains more PhosphorusPhosphorus +1325%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +980.8%
Contains more SeleniumSelenium +350%
Contains more CalciumCalcium +275%

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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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 B1Vitamin B1 +1904.8%
Contains more Vitamin B2Vitamin B2 +1218.2%
Contains more Vitamin B3Vitamin B3 +3200.7%
Contains more Vitamin B5Vitamin B5 +811.8%
Contains more Vitamin B6Vitamin B6 +195.4%
Contains more FolateFolate +254.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin KVitamin K +1344.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Sauerkraut DV% diff.
Copper 0.75mg 0.096mg 73%
Manganese 1.632mg 0.151mg 64%
Phosphorus 285mg 20mg 38%
Vitamin B1 0.421mg 0.021mg 33%
Vitamin B3 4.72mg 0.143mg 29%
Sodium 5mg 661mg 29%
Magnesium 114mg 13mg 24%
Carbs 72.85g 4.28g 23%
Fiber 8.5g 2.9g 22%
Vitamin B2 0.29mg 0.022mg 21%
Vitamin B6 0.384mg 0.13mg 20%
Protein 11.02g 0.91g 20%
Iron 3.01mg 1.47mg 19%
Calories 378kcal 19kcal 18%
Vitamin C 0mg 14.7mg 16%
Folate 85µg 24µg 15%
Vitamin B5 0.848mg 0.093mg 15%
Zinc 1.68mg 0.19mg 14%
Polyunsaturated fat 2.134g 0.067g 14%
Vitamin K 0.9µg 13µg 10%
Fats 4.22g 0.14g 6%
Selenium 2.7µg 0.6µg 4%
Saturated fat 0.723g 0.034g 3%
Monounsaturated fat 0.773g 0.013g 2%
Choline 10.4mg 2%
Calcium 8mg 30mg 2%
Potassium 195mg 170mg 1%
Vitamin E 0.05mg 0.14mg 1%
Net carbs 64.35g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.119mg 0.008mg 0%
Threonine 0.353mg 0.025mg 0%
Isoleucine 0.465mg 0.021mg 0%
Leucine 1.4mg 0.029mg 0%
Lysine 0.212mg 0.031mg 0%
Methionine 0.221mg 0.009mg 0%
Phenylalanine 0.58mg 0.023mg 0%
Valine 0.578mg 0.03mg 0%
Histidine 0.236mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +1111%
Contains more FatsFats +2914.3%
Contains more CarbsCarbs +1602.1%
Contains more OtherOther +50.7%
Contains more WaterWater +967.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +5846.2%
Contains more Poly. FatPolyunsaturated fat +3085.1%
Contains less Sat. FatSaturated fat -95.3%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.