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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
12%
Minerals Daily Need Coverage Score
108%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Sauerkraut contains less Sodium (difference - 3067mg)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.991g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 29)
Which food is cheaper?
Sauerkraut is cheaper (difference - $2.4)
Which food is richer in minerals?
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)