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  6. Pastry vs. Sauerkraut

Pastry vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between pastry and sauerkraut?

  • Pastry is richer in selenium, vitamin B1, vitamin B3, vitamin B2, manganese, iron, and folate, while sauerkraut is higher in vitamin C.
  • Pastry's daily need coverage for saturated fat is 48% higher.
  • Sauerkraut has 40 times less selenium than pastry. Pastry has 24.2µg of selenium, while sauerkraut has 0.6µg.
  • Sauerkraut is lower in saturated fat.
  • Pastry has a higher glycemic index (59) than sauerkraut (32).

We used Puff pastry, frozen, ready-to-bake and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

Pastry 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.
Pastry
Pastry
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
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 +23.1%
Contains more IronIron +74.1%
Contains more CopperCopper +18.8%
Contains more ZincZinc +178.9%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -62.3%
Contains more ManganeseManganese +223.2%
Contains more SeleniumSelenium +3933.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +178.7%

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.
Pastry
Pastry
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 0% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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 +285.7%
Contains more Vitamin B1Vitamin B1 +1795.2%
Contains more Vitamin B2Vitamin B2 +1186.4%
Contains more Vitamin B3Vitamin B3 +2814.7%
Contains more Vitamin KVitamin K +23.8%
Contains more FolateFolate +225%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +519%
Contains more CholineCholine +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pastry Sauerkraut DV% diff.
Fats 38.1g 0.14g 58%
Monounsaturated fat 21.597g 0.013g 54%
Saturated fat 9.643g 0.034g 44%
Selenium 24.2µg 0.6µg 43%
Polyunsaturated fat 4.894g 0.067g 32%
Vitamin B1 0.398mg 0.021mg 31%
Calories 551kcal 19kcal 27%
Vitamin B3 4.168mg 0.143mg 25%
Vitamin B2 0.283mg 0.022mg 20%
Sodium 249mg 661mg 18%
Vitamin C 0mg 14.7mg 16%
Manganese 0.488mg 0.151mg 15%
Iron 2.56mg 1.47mg 14%
Carbs 45.1g 4.28g 14%
Folate 78µg 24µg 14%
Protein 7.3g 0.91g 13%
Vitamin B6 0.021mg 0.13mg 8%
Fiber 1.5g 2.9g 6%
Phosphorus 60mg 20mg 6%
Potassium 61mg 170mg 3%
Zinc 0.53mg 0.19mg 3%
Vitamin E 0.54mg 0.14mg 3%
Vitamin K 16.1µg 13µg 3%
Calcium 10mg 30mg 2%
Vitamin B5 0mg 0.093mg 2%
Copper 0.114mg 0.096mg 2%
Magnesium 16mg 13mg 1%
Choline 6.4mg 10.4mg 1%
Net carbs 43.6g 1.38g N/A
Sugar 0.74g 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.085mg 0.008mg 0%
Threonine 0.196mg 0.025mg 0%
Isoleucine 0.272mg 0.021mg 0%
Leucine 0.508mg 0.029mg 0%
Lysine 0.142mg 0.031mg 0%
Methionine 0.129mg 0.009mg 0%
Phenylalanine 0.362mg 0.023mg 0%
Valine 0.308mg 0.03mg 0%
Histidine 0.156mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 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 +702.2%
Contains more FatsFats +27114.3%
Contains more CarbsCarbs +953.7%
Contains more WaterWater +988.5%
Contains more OtherOther +115%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 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 +166030.8%
Contains more Poly. FatPolyunsaturated fat +7204.5%
Contains less Sat. FatSaturated fat -99.6%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.