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  6. Muffin vs. Sauerkraut

Muffin vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Muffin and Sauerkraut

  • Muffin has more Vitamin K, Phosphorus, Choline, Selenium, Manganese, Vitamin B1, and Vitamin B2, however, Sauerkraut is higher in Vitamin C.
  • Muffin covers your daily need of Vitamin K 22% more than Sauerkraut.
  • Muffin has 84 times more Saturated Fat than Sauerkraut. While Muffin has 2.844g of Saturated Fat, Sauerkraut has only 0.034g.

These are the specific foods used in this comparison Muffins, blueberry, commercially prepared (Includes mini-muffins) and Sauerkraut, canned, solids and liquids.

Infographic

Muffin 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.
Muffin
Muffin
6
:
4
Sauerkraut
Sauerkraut
Contains more Calcium +46.7%
Contains more Phosphorus +630%
Contains less Sodium -49.2%
Contains more Zinc +94.7%
Contains more Manganese +197.4%
Contains more Selenium +1266.7%
Contains more Iron +13.1%
Contains more Magnesium +30%
Contains more Potassium +40.5%
Contains more Copper +60%
Muffin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +46.7%
Contains more Phosphorus +630%
Contains less Sodium -49.2%
Contains more Zinc +94.7%
Contains more Manganese +197.4%
Contains more Selenium +1266.7%
Contains more Iron +13.1%
Contains more Magnesium +30%
Contains more Potassium +40.5%
Contains more Copper +60%

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.
Muffin
Muffin
10
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +305.6%
Contains more Vitamin E +1064.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +640.9%
Contains more Vitamin B3 +891.6%
Contains more Vitamin B5 +405.4%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +201.5%
Contains more Vitamin C +1533.3%
Contains more Vitamin B6 +225%
Muffin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
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 +305.6%
Contains more Vitamin E +1064.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +640.9%
Contains more Vitamin B3 +891.6%
Contains more Vitamin B5 +405.4%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +201.5%
Contains more Vitamin C +1533.3%
Contains more Vitamin B6 +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +393.4%
Contains more Fats +11378.6%
Contains more Carbs +1138.3%
Contains more Water +270.7%
Contains more Other +45.3%
Muffin
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 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 +393.4%
Contains more Fats +11378.6%
Contains more Carbs +1138.3%
Contains more Water +270.7%
Contains more Other +45.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +36992.3%
Contains more Polyunsaturated fat +11994%
Contains less Saturated Fat -98.8%
Muffin
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +36992.3%
Contains more Polyunsaturated fat +11994%
Contains less Saturated Fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Muffin
Muffin
6
:
0
Sauerkraut
Sauerkraut
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +778.6%
Contains more Fructose +2925%
Contains more Lactose +∞%
Contains more Maltose +∞%
Muffin
34% 59% 3% 3%
Starch: 16.31 g
Sucrose: 28.01 g
Glucose: 1.23 g
Fructose: 1.21 g
Lactose: 0.54 g
Maltose: 0.47 g
Galactose: 0 g
Sauerkraut
78% 22%
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +778.6%
Contains more Fructose +2925%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Muffin Sauerkraut
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Muffin Sauerkraut Opinion
Net carbs 51.9g 1.38g Muffin
Protein 4.49g 0.91g Muffin
Fats 16.07g 0.14g Muffin
Carbs 53g 4.28g Muffin
Calories 375kcal 19kcal Muffin
Starch 16.31g Muffin
Fructose 1.21g 0.04g Muffin
Sugar 31.47g 1.78g Sauerkraut
Fiber 1.1g 2.9g Sauerkraut
Calcium 44mg 30mg Muffin
Iron 1.3mg 1.47mg Sauerkraut
Magnesium 10mg 13mg Sauerkraut
Phosphorus 146mg 20mg Muffin
Potassium 121mg 170mg Sauerkraut
Sodium 336mg 661mg Muffin
Zinc 0.37mg 0.19mg Muffin
Copper 0.06mg 0.096mg Sauerkraut
Manganese 0.449mg 0.151mg Muffin
Selenium 8.2µg 0.6µg Muffin
Vitamin A 73IU 18IU Muffin
Vitamin A RAE 21µg 1µg Muffin
Vitamin E 1.63mg 0.14mg Muffin
Vitamin D 4IU 0IU Muffin
Vitamin D 0.1µg 0µg Muffin
Vitamin C 0.9mg 14.7mg Sauerkraut
Vitamin B1 0.168mg 0.021mg Muffin
Vitamin B2 0.163mg 0.022mg Muffin
Vitamin B3 1.418mg 0.143mg Muffin
Vitamin B5 0.47mg 0.093mg Muffin
Vitamin B6 0.04mg 0.13mg Sauerkraut
Folate 48µg 24µg Muffin
Vitamin B12 0.16µg 0µg Muffin
Vitamin K 39.2µg 13µg Muffin
Tryptophan 0.066mg 0.008mg Muffin
Threonine 0.181mg 0.025mg Muffin
Isoleucine 0.224mg 0.021mg Muffin
Leucine 0.421mg 0.029mg Muffin
Lysine 0.199mg 0.031mg Muffin
Methionine 0.115mg 0.009mg Muffin
Phenylalanine 0.277mg 0.023mg Muffin
Valine 0.257mg 0.03mg Muffin
Histidine 0.128mg 0.016mg Muffin
Cholesterol 30mg 0mg Sauerkraut
Trans Fat 0.2g 0g Sauerkraut
Saturated Fat 2.844g 0.034g Sauerkraut
Omega-3 - DHA 0.008g 0g Muffin
Omega-3 - DPA 0.001g 0g Muffin
Monounsaturated Fat 4.822g 0.013g Muffin
Polyunsaturated fat 8.103g 0.067g Muffin
Omega-6 - Eicosadienoic acid 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin 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
28%
Muffin
13%
Sauerkraut
Minerals Daily Need Coverage Score
32%
Muffin
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 29.69g)
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 2.81g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Muffin
Muffin contains less Sodium (difference - 325mg)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $1)
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
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.

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.