Miso vs. Sauerkraut — In-Depth Nutrition Comparison
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Differences between miso and sauerkraut
- Miso has more copper, manganese, zinc, phosphorus, vitamin B2, vitamin K, iron, and selenium, while sauerkraut has more vitamin C.
- Miso's daily need coverage for sodium is 133% higher.
- Sauerkraut contains 13 times less zinc than miso. Miso contains 2.56mg of zinc, while sauerkraut contains 0.19mg.
- The amount of sodium in sauerkraut is lower.
- Sauerkraut has a lower glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of miso is 61.
The food types used in this comparison are Miso and Sauerkraut, canned, solids, and liquids.
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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 | +269.2% |
| Contains more CalciumCalcium | +90% |
| Contains more PotassiumPotassium | +23.5% |
| Contains more IronIron | +69.4% |
| Contains more CopperCopper | +337.5% |
| Contains more ZincZinc | +1247.4% |
| Contains more PhosphorusPhosphorus | +695% |
| Contains more ManganeseManganese | +468.9% |
| Contains more SeleniumSelenium | +1066.7% |
| Contains less SodiumSodium | -82.3% |
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 | +300% |
| Contains more Vitamin B1Vitamin B1 | +366.7% |
| Contains more Vitamin B2Vitamin B2 | +959.1% |
| Contains more Vitamin B3Vitamin B3 | +533.6% |
| Contains more Vitamin B5Vitamin B5 | +262.4% |
| Contains more Vitamin B6Vitamin B6 | +53.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +125.4% |
| Contains more CholineCholine | +594.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1300% |
| Contains more FolateFolate | +26.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 3728mg | 661mg | 133% |
| Copper | 0.42mg | 0.096mg | 36% |
| Manganese | 0.859mg | 0.151mg | 31% |
| Protein | 12.79g | 0.91g | 24% |
| Zinc | 2.56mg | 0.19mg | 22% |
| Phosphorus | 159mg | 20mg | 20% |
| Polyunsaturated fat | 2.884g | 0.067g | 19% |
| Vitamin B2 | 0.233mg | 0.022mg | 16% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Vitamin K | 29.3µg | 13µg | 14% |
| Iron | 2.49mg | 1.47mg | 13% |
| Selenium | 7µg | 0.6µg | 12% |
| Choline | 72.2mg | 10.4mg | 11% |
| Fiber | 5.4g | 2.9g | 10% |
| Calories | 198kcal | 19kcal | 9% |
| Fats | 6.01g | 0.14g | 9% |
| Magnesium | 48mg | 13mg | 8% |
| Fructose | 6g | 0.04g | 7% |
| Carbs | 25.37g | 4.28g | 7% |
| Vitamin B1 | 0.098mg | 0.021mg | 6% |
| Vitamin B3 | 0.906mg | 0.143mg | 5% |
| Vitamin B5 | 0.337mg | 0.093mg | 5% |
| Vitamin B6 | 0.199mg | 0.13mg | 5% |
| Saturated fat | 1.025g | 0.034g | 5% |
| Monounsaturated fat | 1.118g | 0.013g | 3% |
| Calcium | 57mg | 30mg | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Vitamin E | 0.01mg | 0.14mg | 1% |
| Potassium | 210mg | 170mg | 1% |
| Folate | 19µg | 24µg | 1% |
| Net carbs | 19.97g | 1.38g | N/A |
| Sugar | 6.2g | 1.78g | N/A |
| Vitamin A | 4µg | 1µg | 0% |
| Tryptophan | 0.155mg | 0.008mg | 0% |
| Threonine | 0.479mg | 0.025mg | 0% |
| Isoleucine | 0.508mg | 0.021mg | 0% |
| Leucine | 0.82mg | 0.029mg | 0% |
| Lysine | 0.478mg | 0.031mg | 0% |
| Methionine | 0.129mg | 0.009mg | 0% |
| Phenylalanine | 0.486mg | 0.023mg | 0% |
| Valine | 0.547mg | 0.03mg | 0% |
| Histidine | 0.243mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.79 g
Fats:
6.01 g
Carbs:
25.37 g
Water:
43.02 g
Other:
12.81 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +1305.5% |
| Contains more FatsFats | +4192.9% |
| Contains more CarbsCarbs | +492.8% |
| Contains more OtherOther | +495.8% |
| Contains more WaterWater | +115.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.025 g
Monounsaturated fat:
Mono. Fat
1.118 g
Polyunsaturated fat:
Poly. Fat
2.884 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 | +8500% |
| Contains more Poly. FatPolyunsaturated fat | +4204.5% |
| Contains less Sat. FatSaturated fat | -96.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
6 g
Lactose:
0 g
Maltose:
0.2 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 FructoseFructose | +14900% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
