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  6. Pacific saury raw vs. Sauerkraut

Pacific saury raw vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between Pacific saury raw and Sauerkraut

  • Pacific saury raw has more Vitamin B12, Phosphorus, Selenium, Vitamin D, Vitamin B3, and Vitamin B5, while Sauerkraut has more Vitamin C, and Fiber.
  • Pacific saury raw's daily need coverage for Vitamin B12 is 83% higher.
  • The amount of Cholesterol in Sauerkraut is lower.

The food types used in this comparison are Fish, pike, northern, raw and Sauerkraut, canned, solids and liquids.

Infographic

Pacific saury raw 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.
Pacific saury raw
Pacific saury raw
8
:
2
Sauerkraut
Sauerkraut
Contains more Calcium +90%
Contains more Magnesium +138.5%
Contains more Phosphorus +1000%
Contains more Potassium +52.4%
Contains less Sodium -94.1%
Contains more Zinc +252.6%
Contains more Manganese +58.9%
Contains more Selenium +2000%
Contains more Iron +167.3%
Contains more Copper +88.2%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +90%
Contains more Magnesium +138.5%
Contains more Phosphorus +1000%
Contains more Potassium +52.4%
Contains less Sodium -94.1%
Contains more Zinc +252.6%
Contains more Manganese +58.9%
Contains more Selenium +2000%
Contains more Iron +167.3%
Contains more Copper +88.2%

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.
Pacific saury raw
Pacific saury raw
8
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin A +288.9%
Contains more Vitamin E +42.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +176.2%
Contains more Vitamin B2 +186.4%
Contains more Vitamin B3 +1508.4%
Contains more Vitamin B5 +706.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +286.8%
Contains more Vitamin B6 +11.1%
Contains more Folate +60%
Contains more Vitamin K +12900%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +288.9%
Contains more Vitamin E +42.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +176.2%
Contains more Vitamin B2 +186.4%
Contains more Vitamin B3 +1508.4%
Contains more Vitamin B5 +706.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +286.8%
Contains more Vitamin B6 +11.1%
Contains more Folate +60%
Contains more Vitamin K +12900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +2016.5%
Contains more Fats +392.9%
Contains more Carbs +∞%
Contains more Water +17.2%
Contains more Other +90.3%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Sauerkraut
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 Protein +2016.5%
Contains more Fats +392.9%
Contains more Carbs +∞%
Contains more Water +17.2%
Contains more Other +90.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +1107.7%
Contains more Polyunsaturated fat +201.5%
Contains less Saturated Fat -71.2%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +1107.7%
Contains more Polyunsaturated fat +201.5%
Contains less Saturated Fat -71.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Sauerkraut Opinion
Net carbs 0g 1.38g Sauerkraut
Protein 19.26g 0.91g Pacific saury raw
Fats 0.69g 0.14g Pacific saury raw
Carbs 0g 4.28g Sauerkraut
Calories 88kcal 19kcal Pacific saury raw
Fructose 0.04g Sauerkraut
Sugar 0g 1.78g Pacific saury raw
Fiber 0g 2.9g Sauerkraut
Calcium 57mg 30mg Pacific saury raw
Iron 0.55mg 1.47mg Sauerkraut
Magnesium 31mg 13mg Pacific saury raw
Phosphorus 220mg 20mg Pacific saury raw
Potassium 259mg 170mg Pacific saury raw
Sodium 39mg 661mg Pacific saury raw
Zinc 0.67mg 0.19mg Pacific saury raw
Copper 0.051mg 0.096mg Sauerkraut
Manganese 0.24mg 0.151mg Pacific saury raw
Selenium 12.6µg 0.6µg Pacific saury raw
Vitamin A 70IU 18IU Pacific saury raw
Vitamin A RAE 21µg 1µg Pacific saury raw
Vitamin E 0.2mg 0.14mg Pacific saury raw
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 14.7mg Sauerkraut
Vitamin B1 0.058mg 0.021mg Pacific saury raw
Vitamin B2 0.063mg 0.022mg Pacific saury raw
Vitamin B3 2.3mg 0.143mg Pacific saury raw
Vitamin B5 0.75mg 0.093mg Pacific saury raw
Vitamin B6 0.117mg 0.13mg Sauerkraut
Folate 15µg 24µg Sauerkraut
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg 13µg Sauerkraut
Tryptophan 0.216mg 0.008mg Pacific saury raw
Threonine 0.844mg 0.025mg Pacific saury raw
Isoleucine 0.887mg 0.021mg Pacific saury raw
Leucine 1.565mg 0.029mg Pacific saury raw
Lysine 1.768mg 0.031mg Pacific saury raw
Methionine 0.57mg 0.009mg Pacific saury raw
Phenylalanine 0.752mg 0.023mg Pacific saury raw
Valine 0.992mg 0.03mg Pacific saury raw
Histidine 0.567mg 0.016mg Pacific saury raw
Cholesterol 39mg 0mg Sauerkraut
Saturated Fat 0.118g 0.034g Sauerkraut
Omega-3 - DHA 0.074g 0g Pacific saury raw
Omega-3 - EPA 0.033g 0g Pacific saury raw
Omega-3 - DPA 0.014g 0g Pacific saury raw
Monounsaturated Fat 0.157g 0.013g Pacific saury raw
Polyunsaturated fat 0.202g 0.067g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
42%
Pacific saury raw
13%
Sauerkraut
Minerals Daily Need Coverage Score
32%
Pacific saury raw
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.084g)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 622mg)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.