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Hazelnut vs. Sauerkraut — In-Depth Nutrition Comparison

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How are hazelnut and sauerkraut different?

  • Hazelnut has more manganese, copper, vitamin E, vitamin B1, iron, phosphorus, magnesium, vitamin B6, and fiber than sauerkraut.
  • Daily need coverage for manganese for hazelnut is 262% higher.
  • Hazelnut contains 107 times more vitamin E than sauerkraut. While hazelnut contains 15.03mg of vitamin E, sauerkraut contains only 0.14mg.
  • Hazelnut has a lower glycemic index (15) than sauerkraut (32).

Nuts, hazelnuts or filberts and Sauerkraut, canned, solids and liquids are the varieties used in this article.

Infographic

Hazelnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +1153.8%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +300%
Contains more IronIron +219.7%
Contains more CopperCopper +1696.9%
Contains more ZincZinc +1189.5%
Contains more PhosphorusPhosphorus +1350%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3989.4%
Contains more SeleniumSelenium +300%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +10635.7%
Contains more Vitamin B1Vitamin B1 +2961.9%
Contains more Vitamin B2Vitamin B2 +413.6%
Contains more Vitamin B3Vitamin B3 +1158.7%
Contains more Vitamin B5Vitamin B5 +887.1%
Contains more Vitamin B6Vitamin B6 +333.1%
Contains more FolateFolate +370.8%
Contains more CholineCholine +338.5%
Contains more Vitamin CVitamin C +133.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~13µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
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 ProteinProtein +1542.9%
Contains more FatsFats +43292.9%
Contains more CarbsCarbs +290.2%
Contains more WaterWater +1642.4%
~equal in Other ~2.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
30% 11% 59%
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 +351069.2%
Contains more Poly. FatPolyunsaturated fat +11720.9%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +75%
Contains more GlucoseGlucose +100%
~equal in Lactose ~0g
~equal in Maltose ~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.
Hazelnut Sauerkraut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Sauerkraut DV% diff.
Manganese 6.175mg 0.151mg 262%
Copper 1.725mg 0.096mg 181%
Monounsaturated fat 45.652g 0.013g 114%
Vitamin E 15.03mg 0.14mg 99%
Fats 60.75g 0.14g 93%
Vitamin B1 0.643mg 0.021mg 52%
Polyunsaturated fat 7.92g 0.067g 52%
Iron 4.7mg 1.47mg 40%
Phosphorus 290mg 20mg 39%
Magnesium 163mg 13mg 36%
Vitamin B6 0.563mg 0.13mg 33%
Calories 628kcal 19kcal 30%
Sodium 0mg 661mg 29%
Protein 14.95g 0.91g 28%
Fiber 9.7g 2.9g 27%
Folate 113µg 24µg 22%
Zinc 2.45mg 0.19mg 21%
Saturated fat 4.464g 0.034g 20%
Vitamin B5 0.918mg 0.093mg 17%
Potassium 680mg 170mg 15%
Vitamin B3 1.8mg 0.143mg 10%
Vitamin C 6.3mg 14.7mg 9%
Calcium 114mg 30mg 8%
Vitamin B2 0.113mg 0.022mg 7%
Choline 45.6mg 10.4mg 6%
Carbs 16.7g 4.28g 4%
Selenium 2.4µg 0.6µg 3%
Vitamin K 14.2µg 13µg 1%
Net carbs 7g 1.38g N/A
Sugar 4.34g 1.78g N/A
Starch 0.48g 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.193mg 0.008mg 0%
Threonine 0.497mg 0.025mg 0%
Isoleucine 0.545mg 0.021mg 0%
Leucine 1.063mg 0.029mg 0%
Lysine 0.42mg 0.031mg 0%
Methionine 0.221mg 0.009mg 0%
Phenylalanine 0.663mg 0.023mg 0%
Valine 0.701mg 0.03mg 0%
Histidine 0.432mg 0.016mg 0%
Fructose 0.07g 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Hazelnut
12%
Sauerkraut
Minerals Daily Need Coverage Score
197%
Hazelnut
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.56g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 4.43g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 661mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.