Mustard vs. Sauerkraut — In-Depth Nutrition Comparison
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A recap on differences between mustard and sauerkraut
- Mustard is higher in selenium, vitamin B1, phosphorus, manganese, and magnesium, yet sauerkraut is higher in vitamin C and vitamin K.
- Mustard covers your daily selenium needs 60% more than sauerkraut.
- Mustard contains 8 times more vitamin B1 than sauerkraut. While mustard contains 0.177mg of vitamin B1, sauerkraut contains only 0.021mg.
- The amount of sodium in sauerkraut is lower.
Food varieties used in this article are Mustard, prepared, yellow 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 | +110% |
| Contains more ZincZinc | +236.8% |
| Contains more PhosphorusPhosphorus | +440% |
| Contains more ManganeseManganese | +179.5% |
| Contains more SeleniumSelenium | +5483.3% |
| Contains more PotassiumPotassium | +11.8% |
| Contains more CopperCopper | +29.7% |
| Contains less SodiumSodium | -40.1% |
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 | +400% |
| Contains more Vitamin EVitamin E | +157.1% |
| Contains more Vitamin B1Vitamin B1 | +742.9% |
| Contains more Vitamin B2Vitamin B2 | +218.2% |
| Contains more Vitamin B3Vitamin B3 | +295.1% |
| Contains more Vitamin B5Vitamin B5 | +173.1% |
| Contains more CholineCholine | +115.4% |
| Contains more Vitamin CVitamin C | +4800% |
| Contains more Vitamin B6Vitamin B6 | +85.7% |
| Contains more Vitamin KVitamin K | +828.6% |
| Contains more FolateFolate | +242.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.5µg | 0.6µg | 60% |
| Sodium | 1104mg | 661mg | 19% |
| Vitamin C | 0.3mg | 14.7mg | 16% |
| Vitamin B1 | 0.177mg | 0.021mg | 13% |
| Phosphorus | 108mg | 20mg | 13% |
| Manganese | 0.422mg | 0.151mg | 12% |
| Vitamin K | 1.4µg | 13µg | 10% |
| Magnesium | 48mg | 13mg | 8% |
| Protein | 3.74g | 0.91g | 6% |
| Vitamin B6 | 0.07mg | 0.13mg | 5% |
| Monounsaturated fat | 2.182g | 0.013g | 5% |
| Polyunsaturated fat | 0.774g | 0.067g | 5% |
| Fats | 3.34g | 0.14g | 5% |
| Folate | 7µg | 24µg | 4% |
| Fiber | 4g | 2.9g | 4% |
| Zinc | 0.64mg | 0.19mg | 4% |
| Vitamin B2 | 0.07mg | 0.022mg | 4% |
| Calcium | 63mg | 30mg | 3% |
| Vitamin B5 | 0.254mg | 0.093mg | 3% |
| Vitamin B3 | 0.565mg | 0.143mg | 3% |
| Choline | 22.4mg | 10.4mg | 2% |
| Calories | 60kcal | 19kcal | 2% |
| Copper | 0.074mg | 0.096mg | 2% |
| Iron | 1.61mg | 1.47mg | 2% |
| Vitamin E | 0.36mg | 0.14mg | 1% |
| Potassium | 152mg | 170mg | 1% |
| Saturated fat | 0.214g | 0.034g | 1% |
| Carbs | 5.83g | 4.28g | 1% |
| Net carbs | 1.83g | 1.38g | N/A |
| Sugar | 0.92g | 1.78g | N/A |
| Starch | 0.64g | 0% | |
| Vitamin A | 5µg | 1µg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.009mg | 0.008mg | 0% |
| Threonine | 0.167mg | 0.025mg | 0% |
| Isoleucine | 0.146mg | 0.021mg | 0% |
| Leucine | 0.292mg | 0.029mg | 0% |
| Lysine | 0.264mg | 0.031mg | 0% |
| Methionine | 0.076mg | 0.009mg | 0% |
| Phenylalanine | 0.161mg | 0.023mg | 0% |
| Valine | 0.189mg | 0.03mg | 0% |
| Histidine | 0.119mg | 0.016mg | 0% |
| Fructose | 0.23g | 0.04g | 0% |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.74 g
Fats:
3.34 g
Carbs:
5.83 g
Water:
83.72 g
Other:
3.37 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +311% |
| Contains more FatsFats | +2285.7% |
| Contains more CarbsCarbs | +36.2% |
| Contains more OtherOther | +56.7% |
| Contains more WaterWater | +10.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.214 g
Monounsaturated fat:
Mono. Fat
2.182 g
Polyunsaturated fat:
Poly. Fat
0.774 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 | +16684.6% |
| Contains more Poly. FatPolyunsaturated fat | +1055.2% |
| Contains less Sat. FatSaturated fat | -84.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.64 g
Sucrose:
0.21 g
Glucose:
0.47 g
Fructose:
0.23 g
Lactose:
0 g
Maltose:
0 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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +235.7% |
| Contains more FructoseFructose | +475% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
