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Bran raw vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between bran raw and sauerkraut

  • Sauerkraut has less manganese, phosphorus, vitamin B1, selenium, magnesium, fiber, iron, copper, and vitamin B5.
  • Bran raw's daily need coverage for manganese is 238% more.
  • Bran raw has 75 times more selenium than sauerkraut. Bran raw has 45.2µg of selenium, while sauerkraut has 0.6µg.
  • Bran raw is lower in sodium.
  • Bran raw has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Oat bran, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Bran raw vs Sauerkraut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +1707.7%
Contains more CalciumCalcium +93.3%
Contains more PotassiumPotassium +232.9%
Contains more IronIron +268%
Contains more CopperCopper +319.8%
Contains more ZincZinc +1536.8%
Contains more PhosphorusPhosphorus +3570%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +3628.5%
Contains more SeleniumSelenium +7433.3%

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.
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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 +621.4%
Contains more Vitamin B1Vitamin B1 +5471.4%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +553.1%
Contains more Vitamin B5Vitamin B5 +1506.5%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more FolateFolate +116.7%
Contains more CholineCholine +209.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +306.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Sauerkraut DV% diff.
Manganese 5.63mg 0.151mg 238%
Phosphorus 734mg 20mg 102%
Vitamin B1 1.17mg 0.021mg 96%
Selenium 45.2µg 0.6µg 81%
Magnesium 235mg 13mg 53%
Fiber 15.4g 2.9g 50%
Iron 5.41mg 1.47mg 49%
Copper 0.403mg 0.096mg 34%
Protein 17.3g 0.91g 33%
Sodium 4mg 661mg 29%
Vitamin B5 1.494mg 0.093mg 28%
Zinc 3.11mg 0.19mg 27%
Carbs 66.22g 4.28g 21%
Polyunsaturated fat 2.766g 0.067g 18%
Vitamin C 0mg 14.7mg 16%
Vitamin B2 0.22mg 0.022mg 15%
Potassium 566mg 170mg 12%
Calories 246kcal 19kcal 11%
Fats 7.03g 0.14g 11%
Vitamin K 3.2µg 13µg 8%
Folate 52µg 24µg 7%
Vitamin E 1.01mg 0.14mg 6%
Saturated fat 1.328g 0.034g 6%
Monounsaturated fat 2.376g 0.013g 6%
Vitamin B3 0.934mg 0.143mg 5%
Choline 32.2mg 10.4mg 4%
Vitamin B6 0.165mg 0.13mg 3%
Calcium 58mg 30mg 3%
Net carbs 50.82g 1.38g N/A
Sugar 1.45g 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.335mg 0.008mg 0%
Threonine 0.502mg 0.025mg 0%
Isoleucine 0.668mg 0.021mg 0%
Leucine 1.374mg 0.029mg 0%
Lysine 0.76mg 0.031mg 0%
Methionine 0.335mg 0.009mg 0%
Phenylalanine 0.908mg 0.023mg 0%
Valine 0.964mg 0.03mg 0%
Histidine 0.41mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +1801.1%
Contains more FatsFats +4921.4%
Contains more CarbsCarbs +1447.2%
Contains more OtherOther +34.9%
Contains more WaterWater +1312.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +18176.9%
Contains more Poly. FatPolyunsaturated fat +4028.4%
Contains less Sat. FatSaturated fat -97.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.