Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Omelette vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

How are omelette and sauerkraut different?

  • Omelette is higher in selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus; however, sauerkraut is richer in vitamin C.
  • Daily need coverage for cholesterol for omelette is 104% higher.
  • Sauerkraut has less cholesterol.
  • Omelette has a lower glycemic index (0) than sauerkraut (32).

Egg, whole, cooked, omelet and Sauerkraut, canned, solids and liquids are the varieties used in this article.

Infographic

Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 CalciumCalcium +60%
Contains more ZincZinc +473.7%
Contains more PhosphorusPhosphorus +735%
Contains less SodiumSodium -76.6%
Contains more SeleniumSelenium +4200%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +45.3%
Contains more CopperCopper +52.4%
Contains more ManganeseManganese +529.2%
~equal in Iron ~1.47mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 +17100%
Contains more Vitamin EVitamin E +821.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +61.9%
Contains more Vitamin B2Vitamin B2 +1654.5%
Contains more Vitamin B5Vitamin B5 +1286%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +62.5%
Contains more CholineCholine +2280.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +123.4%
Contains more Vitamin KVitamin K +188.9%
~equal in Vitamin B6 ~0.13mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +1061.5%
Contains more FatsFats +8228.6%
Contains more CarbsCarbs +568.8%
Contains more WaterWater +21.5%
Contains more OtherOther +115%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 +37153.8%
Contains more Poly. FatPolyunsaturated fat +3947.8%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 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 GlucoseGlucose +121.4%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~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.
Omelette Sauerkraut
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Omelette Sauerkraut DV% diff.
Cholesterol 313mg 0mg 104%
Selenium 25.8µg 0.6µg 46%
Choline 247.6mg 10.4mg 43%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.022mg 28%
Vitamin B5 1.289mg 0.093mg 24%
Sodium 155mg 661mg 22%
Phosphorus 167mg 20mg 21%
Vitamin A 172µg 1µg 19%
Protein 10.57g 0.91g 19%
Fats 11.66g 0.14g 18%
Polyunsaturated fat 2.712g 0.067g 18%
Vitamin C 0mg 14.7mg 16%
Saturated fat 3.319g 0.034g 15%
Monounsaturated fat 4.843g 0.013g 12%
Fiber 0g 2.9g 12%
Vitamin D 1.7µg 0µg 9%
Vitamin D 69IU 0IU 9%
Zinc 1.09mg 0.19mg 8%
Vitamin E 1.29mg 0.14mg 8%
Vitamin K 4.5µg 13µg 7%
Calories 154kcal 19kcal 7%
Manganese 0.024mg 0.151mg 6%
Folate 39µg 24µg 4%
Copper 0.063mg 0.096mg 4%
Calcium 48mg 30mg 2%
Potassium 117mg 170mg 2%
Vitamin B1 0.034mg 0.021mg 1%
Carbs 0.64g 4.28g 1%
Vitamin B6 0.143mg 0.13mg 1%
Net carbs 0.64g 1.38g N/A
Magnesium 11mg 13mg 0%
Iron 1.48mg 1.47mg 0%
Sugar 0.31g 1.78g N/A
Vitamin B3 0.064mg 0.143mg 0%
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.008mg 0%
Threonine 0.467mg 0.025mg 0%
Isoleucine 0.565mg 0.021mg 0%
Leucine 0.913mg 0.029mg 0%
Lysine 0.767mg 0.031mg 0%
Methionine 0.319mg 0.009mg 0%
Phenylalanine 0.572mg 0.023mg 0%
Valine 0.722mg 0.03mg 0%
Histidine 0.26mg 0.016mg 0%
Fructose 0g 0.04g 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
45%
Omelette
12%
Sauerkraut
Minerals Daily Need Coverage Score
37%
Omelette
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 3.285g)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 1.47g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 506mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.