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  6. Pecan vs. Sauerkraut

Pecan vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between Pecan and Sauerkraut

  • Sauerkraut contains less Manganese, Copper, Vitamin B1, Zinc, Phosphorus, Fiber, Magnesium, and Vitamin B5 than Pecan.
  • Pecan's daily need coverage for Manganese is 189% higher.
  • Sauerkraut contains 182 times less Saturated Fat than Pecan. Pecan contains 6.18g of Saturated Fat, while Sauerkraut contains 0.034g.

The food types used in this comparison are Nuts, pecans and Sauerkraut, canned, solids and liquids.

Infographic

Pecan 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.
Pecan
Pecan
10
:
0
Sauerkraut
Sauerkraut
Contains more Calcium +133.3%
Contains more Iron +72.1%
Contains more Magnesium +830.8%
Contains more Phosphorus +1285%
Contains more Potassium +141.2%
Contains less Sodium -100%
Contains more Zinc +2284.2%
Contains more Copper +1150%
Contains more Manganese +2880.1%
Contains more Selenium +533.3%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +133.3%
Contains more Iron +72.1%
Contains more Magnesium +830.8%
Contains more Phosphorus +1285%
Contains more Potassium +141.2%
Contains less Sodium -100%
Contains more Zinc +2284.2%
Contains more Copper +1150%
Contains more Manganese +2880.1%
Contains more Selenium +533.3%

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.
Pecan
Pecan
7
:
3
Sauerkraut
Sauerkraut
Contains more Vitamin A +211.1%
Contains more Vitamin E +900%
Contains more Vitamin B1 +3042.9%
Contains more Vitamin B2 +490.9%
Contains more Vitamin B3 +716.1%
Contains more Vitamin B5 +828%
Contains more Vitamin B6 +61.5%
Contains more Vitamin C +1236.4%
Contains more Vitamin K +271.4%
Equal in Folate - 24
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
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 +211.1%
Contains more Vitamin E +900%
Contains more Vitamin B1 +3042.9%
Contains more Vitamin B2 +490.9%
Contains more Vitamin B3 +716.1%
Contains more Vitamin B5 +828%
Contains more Vitamin B6 +61.5%
Contains more Vitamin C +1236.4%
Contains more Vitamin K +271.4%
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +907.7%
Contains more Fats +51307.1%
Contains more Carbs +223.8%
Contains more Water +2528.4%
Contains more Other +45.3%
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 +907.7%
Contains more Fats +51307.1%
Contains more Carbs +223.8%
Contains more Water +2528.4%
Contains more Other +45.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +313753.8%
Contains more Polyunsaturated fat +32159.7%
Contains less Saturated Fat -99.4%
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +313753.8%
Contains more Polyunsaturated fat +32159.7%
Contains less Saturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
Pecan
2
:
1
Sauerkraut
Sauerkraut
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +250%
Equal in Fructose - 0.04
Pecan
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sauerkraut
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +250%
Equal in Fructose - 0.04

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Sauerkraut Opinion
Net carbs 4.26g 1.38g Pecan
Protein 9.17g 0.91g Pecan
Fats 71.97g 0.14g Pecan
Carbs 13.86g 4.28g Pecan
Calories 691kcal 19kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g 0.04g
Sugar 3.97g 1.78g Sauerkraut
Fiber 9.6g 2.9g Pecan
Calcium 70mg 30mg Pecan
Iron 2.53mg 1.47mg Pecan
Magnesium 121mg 13mg Pecan
Phosphorus 277mg 20mg Pecan
Potassium 410mg 170mg Pecan
Sodium 0mg 661mg Pecan
Zinc 4.53mg 0.19mg Pecan
Copper 1.2mg 0.096mg Pecan
Manganese 4.5mg 0.151mg Pecan
Selenium 3.8µg 0.6µg Pecan
Vitamin A 56IU 18IU Pecan
Vitamin A RAE 3µg 1µg Pecan
Vitamin E 1.4mg 0.14mg Pecan
Vitamin C 1.1mg 14.7mg Sauerkraut
Vitamin B1 0.66mg 0.021mg Pecan
Vitamin B2 0.13mg 0.022mg Pecan
Vitamin B3 1.167mg 0.143mg Pecan
Vitamin B5 0.863mg 0.093mg Pecan
Vitamin B6 0.21mg 0.13mg Pecan
Folate 22µg 24µg Sauerkraut
Vitamin K 3.5µg 13µg Sauerkraut
Tryptophan 0.093mg 0.008mg Pecan
Threonine 0.306mg 0.025mg Pecan
Isoleucine 0.336mg 0.021mg Pecan
Leucine 0.598mg 0.029mg Pecan
Lysine 0.287mg 0.031mg Pecan
Methionine 0.183mg 0.009mg Pecan
Phenylalanine 0.426mg 0.023mg Pecan
Valine 0.411mg 0.03mg Pecan
Histidine 0.262mg 0.016mg Pecan
Saturated Fat 6.18g 0.034g Sauerkraut
Monounsaturated Fat 40.801g 0.013g Pecan
Polyunsaturated fat 21.614g 0.067g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan 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
31%
Pecan
13%
Sauerkraut
Minerals Daily Need Coverage Score
149%
Pecan
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.19g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 6.146g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 661mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.