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  6. Muenster cheese vs. Sauerkraut

Muenster cheese vs. Sauerkraut — In-Depth Nutrition Comparison

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How are Muenster cheese and Sauerkraut different?

  • Muenster cheese is higher in Calcium, Phosphorus, Vitamin B12, Vitamin A RAE, Selenium, Zinc, and Vitamin B2, however, Sauerkraut is richer in Vitamin C.
  • Daily need coverage for Saturated Fat from Muenster cheese is 95% higher.
  • Sauerkraut has less Cholesterol.

Cheese, muenster and Sauerkraut, canned, solids and liquids are the varieties used in this article.

Infographic

Muenster cheese 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.
Muenster cheese
Muenster cheese
6
:
4
Sauerkraut
Sauerkraut
Contains more Calcium +2290%
Contains more Magnesium +107.7%
Contains more Phosphorus +2240%
Contains more Zinc +1378.9%
Contains more Selenium +2316.7%
Contains more Iron +258.5%
Contains more Potassium +26.9%
Contains more Copper +209.7%
Contains more Manganese +1787.5%
Equal in Sodium - 661
Muenster cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 216% 16% 20% 201% 12% 82% 77% 11% 2% 80%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +2290%
Contains more Magnesium +107.7%
Contains more Phosphorus +2240%
Contains more Zinc +1378.9%
Contains more Selenium +2316.7%
Contains more Iron +258.5%
Contains more Potassium +26.9%
Contains more Copper +209.7%
Contains more Manganese +1787.5%
Equal in Sodium - 661

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.
Muenster cheese
Muenster cheese
6
:
6
Sauerkraut
Sauerkraut
Contains more Vitamin A +5522.2%
Contains more Vitamin E +85.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1354.5%
Contains more Vitamin B5 +104.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.5%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B6 +132.1%
Contains more Folate +100%
Contains more Vitamin K +420%
Muenster cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 61% 6% 18% 0% 4% 74% 2% 12% 13% 9% 184% 7%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +5522.2%
Contains more Vitamin E +85.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1354.5%
Contains more Vitamin B5 +104.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.5%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B6 +132.1%
Contains more Folate +100%
Contains more Vitamin K +420%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muenster cheese
Muenster cheese
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +2472.5%
Contains more Fats +21357.1%
Contains more Other +70.2%
Contains more Carbs +282.1%
Contains more Water +121.5%
Muenster cheese
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Sauerkraut
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 Protein +2472.5%
Contains more Fats +21357.1%
Contains more Other +70.2%
Contains more Carbs +282.1%
Contains more Water +121.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muenster cheese
Muenster cheese
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +66907.7%
Contains more Polyunsaturated fat +886.6%
Contains less Saturated Fat -99.8%
Muenster cheese
67% 31% 2%
Saturated Fat: 19.113 g
Monounsaturated Fat: 8.711 g
Polyunsaturated fat: 0.661 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +66907.7%
Contains more Polyunsaturated fat +886.6%
Contains less Saturated 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.
Muenster cheese Sauerkraut
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Muenster cheese Sauerkraut Opinion
Net carbs 1.12g 1.38g Sauerkraut
Protein 23.41g 0.91g Muenster cheese
Fats 30.04g 0.14g Muenster cheese
Carbs 1.12g 4.28g Sauerkraut
Calories 368kcal 19kcal Muenster cheese
Fructose 0.04g Sauerkraut
Sugar 1.12g 1.78g Muenster cheese
Fiber 0g 2.9g Sauerkraut
Calcium 717mg 30mg Muenster cheese
Iron 0.41mg 1.47mg Sauerkraut
Magnesium 27mg 13mg Muenster cheese
Phosphorus 468mg 20mg Muenster cheese
Potassium 134mg 170mg Sauerkraut
Sodium 628mg 661mg Muenster cheese
Zinc 2.81mg 0.19mg Muenster cheese
Copper 0.031mg 0.096mg Sauerkraut
Manganese 0.008mg 0.151mg Sauerkraut
Selenium 14.5µg 0.6µg Muenster cheese
Vitamin A 1012IU 18IU Muenster cheese
Vitamin A RAE 298µg 1µg Muenster cheese
Vitamin E 0.26mg 0.14mg Muenster cheese
Vitamin D 22IU 0IU Muenster cheese
Vitamin D 0.6µg 0µg Muenster cheese
Vitamin C 0mg 14.7mg Sauerkraut
Vitamin B1 0.013mg 0.021mg Sauerkraut
Vitamin B2 0.32mg 0.022mg Muenster cheese
Vitamin B3 0.103mg 0.143mg Sauerkraut
Vitamin B5 0.19mg 0.093mg Muenster cheese
Vitamin B6 0.056mg 0.13mg Sauerkraut
Folate 12µg 24µg Sauerkraut
Vitamin B12 1.47µg 0µg Muenster cheese
Vitamin K 2.5µg 13µg Sauerkraut
Tryptophan 0.327mg 0.008mg Muenster cheese
Threonine 0.888mg 0.025mg Muenster cheese
Isoleucine 1.145mg 0.021mg Muenster cheese
Leucine 2.26mg 0.029mg Muenster cheese
Lysine 2.139mg 0.031mg Muenster cheese
Methionine 0.569mg 0.009mg Muenster cheese
Phenylalanine 1.24mg 0.023mg Muenster cheese
Valine 1.482mg 0.03mg Muenster cheese
Histidine 0.829mg 0.016mg Muenster cheese
Cholesterol 96mg 0mg Sauerkraut
Saturated Fat 19.113g 0.034g Sauerkraut
Monounsaturated Fat 8.711g 0.013g Muenster cheese
Polyunsaturated fat 0.661g 0.067g Muenster cheese

Which food is preferable for your diet?

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

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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
32%
Muenster cheese
13%
Sauerkraut
Minerals Daily Need Coverage Score
71%
Muenster cheese
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 96mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 19.079g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1)
Which food is lower in Sugar?
Muenster cheese
Muenster cheese is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Muenster cheese
Muenster cheese contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Muenster cheese
Muenster cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
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.
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.