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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.

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
:
2
Sauerkraut
Sauerkraut
Contains more Iron +74.1%
Contains more Magnesium +23.1%
Contains more Phosphorus +200%
Contains less Sodium -62.3%
Contains more Zinc +178.9%
Contains more Copper +18.8%
Contains more Manganese +223.2%
Contains more Selenium +3933.3%
Contains more Calcium +200%
Contains more Potassium +178.7%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Iron +74.1%
Contains more Magnesium +23.1%
Contains more Phosphorus +200%
Contains less Sodium -62.3%
Contains more Zinc +178.9%
Contains more Copper +18.8%
Contains more Manganese +223.2%
Contains more Selenium +3933.3%
Contains more Calcium +200%
Contains more Potassium +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
:
5
Sauerkraut
Sauerkraut
Contains more Vitamin E +285.7%
Contains more Vitamin B1 +1795.2%
Contains more Vitamin B2 +1186.4%
Contains more Vitamin B3 +2814.7%
Contains more Folate +225%
Contains more Vitamin K +23.8%
Contains more Vitamin A +1700%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +519%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
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 E +285.7%
Contains more Vitamin B1 +1795.2%
Contains more Vitamin B2 +1186.4%
Contains more Vitamin B3 +2814.7%
Contains more Folate +225%
Contains more Vitamin K +23.8%
Contains more Vitamin A +1700%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +519%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
Pastry
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +702.2%
Contains more Fats +27114.3%
Contains more Carbs +953.7%
Contains more Water +988.5%
Contains more Other +115%
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 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 +702.2%
Contains more Fats +27114.3%
Contains more Carbs +953.7%
Contains more Water +988.5%
Contains more Other +115%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
Pastry
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +166030.8%
Contains more Polyunsaturated fat +7204.5%
Contains less Saturated Fat -99.6%
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +166030.8%
Contains more Polyunsaturated fat +7204.5%
Contains less Saturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastry 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 Pastry Sauerkraut Opinion
Net carbs 43.6g 1.38g Pastry
Protein 7.3g 0.91g Pastry
Fats 38.1g 0.14g Pastry
Carbs 45.1g 4.28g Pastry
Calories 551kcal 19kcal Pastry
Fructose 0.04g Sauerkraut
Sugar 0.74g 1.78g Pastry
Fiber 1.5g 2.9g Sauerkraut
Calcium 10mg 30mg Sauerkraut
Iron 2.56mg 1.47mg Pastry
Magnesium 16mg 13mg Pastry
Phosphorus 60mg 20mg Pastry
Potassium 61mg 170mg Sauerkraut
Sodium 249mg 661mg Pastry
Zinc 0.53mg 0.19mg Pastry
Copper 0.114mg 0.096mg Pastry
Manganese 0.488mg 0.151mg Pastry
Selenium 24.2µg 0.6µg Pastry
Vitamin A 1IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.54mg 0.14mg Pastry
Vitamin C 0mg 14.7mg Sauerkraut
Vitamin B1 0.398mg 0.021mg Pastry
Vitamin B2 0.283mg 0.022mg Pastry
Vitamin B3 4.168mg 0.143mg Pastry
Vitamin B5 0mg 0.093mg Sauerkraut
Vitamin B6 0.021mg 0.13mg Sauerkraut
Folate 78µg 24µg Pastry
Vitamin K 16.1µg 13µg Pastry
Tryptophan 0.085mg 0.008mg Pastry
Threonine 0.196mg 0.025mg Pastry
Isoleucine 0.272mg 0.021mg Pastry
Leucine 0.508mg 0.029mg Pastry
Lysine 0.142mg 0.031mg Pastry
Methionine 0.129mg 0.009mg Pastry
Phenylalanine 0.362mg 0.023mg Pastry
Valine 0.308mg 0.03mg Pastry
Histidine 0.156mg 0.016mg Pastry
Saturated Fat 9.643g 0.034g Sauerkraut
Monounsaturated Fat 21.597g 0.013g Pastry
Polyunsaturated fat 4.894g 0.067g Pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastry Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Pastry
13%
Sauerkraut
Minerals Daily Need Coverage Score
42%
Pastry
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 9.609g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 1.04g)
Which food contains less Sodium?
Pastry
Pastry contains less Sodium (difference - 412mg)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $1)
Which food is richer in minerals?
Pastry
Pastry 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. 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.