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  6. Pasta vs. Sauerkraut

Pasta vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between pasta and sauerkraut

  • Pasta has more vitamin B1, folate, vitamin B2, phosphorus, vitamin B12, and vitamin B3; however, sauerkraut is higher in vitamin C and vitamin B6.
  • Sauerkraut covers your daily need for sodium, 28% more than pasta.
  • The glycemic index of pasta is higher.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked and Sauerkraut, canned, solids, and liquids.

Infographic

Pasta 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.
Pasta
Pasta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 +38.5%
Contains more ZincZinc +194.7%
Contains more PhosphorusPhosphorus +215%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +48.3%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +608.3%
Contains more IronIron +28.9%
~equal in Copper ~0.096mg

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.
Pasta
Pasta
7
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 +500%
Contains more Vitamin B1Vitamin B1 +895.2%
Contains more Vitamin B2Vitamin B2 +581.8%
Contains more Vitamin B3Vitamin B3 +593.7%
Contains more Vitamin B5Vitamin B5 +96.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +282.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Sauerkraut DV% diff.
Sodium 6mg 661mg 28%
Vitamin B1 0.209mg 0.021mg 16%
Vitamin C 0mg 14.7mg 16%
Fiber 2.9g 12%
Vitamin K 13µg 11%
Cholesterol 33mg 0mg 11%
Folate 64µg 24µg 10%
Vitamin B2 0.15mg 0.022mg 10%
Protein 5.15g 0.91g 8%
Carbs 24.93g 4.28g 7%
Vitamin B6 0.034mg 0.13mg 7%
Phosphorus 63mg 20mg 6%
Vitamin B12 0.14µg 0µg 6%
Calories 131kcal 19kcal 6%
Vitamin B3 0.992mg 0.143mg 5%
Potassium 24mg 170mg 4%
Iron 1.14mg 1.47mg 4%
Zinc 0.56mg 0.19mg 3%
Manganese 0.224mg 0.151mg 3%
Calcium 6mg 30mg 2%
Polyunsaturated fat 0.429g 0.067g 2%
Choline 10.4mg 2%
Vitamin B5 0.183mg 0.093mg 2%
Saturated fat 0.15g 0.034g 1%
Magnesium 18mg 13mg 1%
Fats 1.05g 0.14g 1%
Selenium 0.6µg 1%
Vitamin E 0.14mg 1%
Vitamin A 6µg 1µg 1%
Net carbs 24.93g 1.38g N/A
Sugar 1.78g N/A
Copper 0.093mg 0.096mg 0%
Monounsaturated fat 0.124g 0.013g 0%
Tryptophan 0.065mg 0.008mg 0%
Threonine 0.134mg 0.025mg 0%
Isoleucine 0.197mg 0.021mg 0%
Leucine 0.348mg 0.029mg 0%
Lysine 0.097mg 0.031mg 0%
Methionine 0.079mg 0.009mg 0%
Phenylalanine 0.247mg 0.023mg 0%
Valine 0.217mg 0.03mg 0%
Histidine 0.103mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +465.9%
Contains more FatsFats +650%
Contains more CarbsCarbs +482.5%
Contains more WaterWater +34.9%
Contains more OtherOther +593.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 +853.8%
Contains more Poly. FatPolyunsaturated fat +540.3%
Contains less Sat. FatSaturated fat -77.3%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.