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Oatmeal vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between oatmeal and sauerkraut

  • Oatmeal has more iron, vitamin B1, vitamin B3, manganese, vitamin B2, vitamin B6, and vitamin A; however, sauerkraut has more vitamin C and vitamin K.
  • Oatmeal's daily need coverage for iron is 56% more.
  • Oatmeal has 24 times more vitamin A than sauerkraut. Oatmeal has 433IU of vitamin A, while sauerkraut has 18IU.
  • Oatmeal is lower in sodium.
  • Oatmeal has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Sauerkraut, canned, solids and liquids.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +100%
Contains more CalciumCalcium +166.7%
Contains more IronIron +305.4%
Contains more ZincZinc +226.3%
Contains more PhosphorusPhosphorus +285%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +269.5%
Contains more SeleniumSelenium +733.3%
Contains more PotassiumPotassium +178.7%
Contains more CopperCopper +45.5%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +12900%
Contains more Vitamin B1Vitamin B1 +1138.1%
Contains more Vitamin B2Vitamin B2 +877.3%
Contains more Vitamin B3Vitamin B3 +2015.4%
Contains more Vitamin B5Vitamin B5 +240.9%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more FolateFolate +83.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +3150%
Contains more CholineCholine +121.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +160.4%
Contains more FatsFats +871.4%
Contains more CarbsCarbs +172.7%
Contains more WaterWater +10.1%
Contains more OtherOther +277.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +2907.7%
Contains more Poly. FatPolyunsaturated fat +535.8%
Contains less Sat. FatSaturated fat -85%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 GalactoseGalactose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Sauerkraut DV% diff.
Iron 5.96mg 1.47mg 56%
Sodium 49mg 661mg 27%
Vitamin B1 0.26mg 0.021mg 20%
Manganese 0.558mg 0.151mg 18%
Vitamin B3 3.025mg 0.143mg 18%
Vitamin C 0mg 14.7mg 16%
Vitamin B2 0.215mg 0.022mg 15%
Vitamin A 130µg 1µg 14%
Vitamin B6 0.29mg 0.13mg 12%
Vitamin K 0.4µg 13µg 11%
Phosphorus 77mg 20mg 8%
Selenium 5µg 0.6µg 8%
Calcium 80mg 30mg 5%
Folate 44µg 24µg 5%
Fiber 1.7g 2.9g 5%
Zinc 0.62mg 0.19mg 4%
Starch 10.37g 4%
Vitamin B5 0.317mg 0.093mg 4%
Potassium 61mg 170mg 3%
Magnesium 26mg 13mg 3%
Copper 0.066mg 0.096mg 3%
Protein 2.37g 0.91g 3%
Polyunsaturated fat 0.426g 0.067g 2%
Calories 68kcal 19kcal 2%
Fats 1.36g 0.14g 2%
Carbs 11.67g 4.28g 2%
Choline 4.7mg 10.4mg 1%
Saturated fat 0.226g 0.034g 1%
Monounsaturated fat 0.391g 0.013g 1%
Net carbs 9.97g 1.38g N/A
Sugar 0.46g 1.78g N/A
Vitamin E 0.07mg 0.14mg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.008mg 0%
Threonine 0.083mg 0.025mg 0%
Isoleucine 0.105mg 0.021mg 0%
Leucine 0.2mg 0.029mg 0%
Lysine 0.135mg 0.031mg 0%
Methionine 0.04mg 0.009mg 0%
Phenylalanine 0.13mg 0.023mg 0%
Valine 0.151mg 0.03mg 0%
Histidine 0.057mg 0.016mg 0%
Fructose 0g 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
26%
Oatmeal
12%
Sauerkraut
Minerals Daily Need Coverage Score
45%
Oatmeal
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.192g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 612mg)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.