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  6. Pita vs. Sauerkraut

Pita vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between pita and sauerkraut

  • Pita has more vitamin B1, manganese, vitamin B3, phosphorus, copper, vitamin B5, zinc, and vitamin B2; however, sauerkraut has more vitamin C and vitamin B6.
  • Pita's daily need coverage for vitamin B1 is 21% more.
  • Pita has 15 times more vitamin B3 than sauerkraut. Pita has 2.142mg of vitamin B3, while sauerkraut has 0.143mg.
  • Pita has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Bread, pita, white, unenriched and Sauerkraut, canned, solids, and liquids.

Infographic

Pita 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.
Pita
Pita
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 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 +100%
Contains more CalciumCalcium +186.7%
Contains more CopperCopper +75%
Contains more ZincZinc +342.1%
Contains more PhosphorusPhosphorus +385%
Contains less SodiumSodium -18.9%
Contains more ManganeseManganese +218.5%
Contains more PotassiumPotassium +41.7%
~equal in Iron ~1.47mg

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.
Pita
Pita
4
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 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 B1Vitamin B1 +1171.4%
Contains more Vitamin B2Vitamin B2 +340.9%
Contains more Vitamin B3Vitamin B3 +1397.9%
Contains more Vitamin B5Vitamin B5 +326.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +282.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Pita Sauerkraut DV% diff.
Vitamin B1 0.267mg 0.021mg 21%
Carbs 55.7g 4.28g 17%
Protein 9.1g 0.91g 16%
Vitamin C 0mg 14.7mg 16%
Manganese 0.481mg 0.151mg 14%
Calories 275kcal 19kcal 13%
Vitamin B3 2.142mg 0.143mg 12%
Phosphorus 97mg 20mg 11%
Vitamin K 13µg 11%
Copper 0.168mg 0.096mg 8%
Vitamin B6 0.034mg 0.13mg 7%
Vitamin B5 0.397mg 0.093mg 6%
Vitamin B2 0.097mg 0.022mg 6%
Calcium 86mg 30mg 6%
Zinc 0.84mg 0.19mg 6%
Sodium 536mg 661mg 5%
Polyunsaturated fat 0.535g 0.067g 3%
Magnesium 26mg 13mg 3%
Fiber 2.2g 2.9g 3%
Fats 1.2g 0.14g 2%
Choline 10.4mg 2%
Potassium 120mg 170mg 1%
Vitamin E 0.14mg 1%
Iron 1.4mg 1.47mg 1%
Saturated fat 0.166g 0.034g 1%
Selenium 0.6µg 1%
Net carbs 53.5g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 0µg 1µg 0%
Folate 24µg 24µg 0%
Monounsaturated fat 0.105g 0.013g 0%
Tryptophan 0.105mg 0.008mg 0%
Threonine 0.257mg 0.025mg 0%
Isoleucine 0.349mg 0.021mg 0%
Leucine 0.634mg 0.029mg 0%
Lysine 0.219mg 0.031mg 0%
Methionine 0.16mg 0.009mg 0%
Phenylalanine 0.446mg 0.023mg 0%
Valine 0.394mg 0.03mg 0%
Histidine 0.195mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
3
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 +900%
Contains more FatsFats +757.1%
Contains more CarbsCarbs +1201.4%
Contains more WaterWater +188.2%
Contains more OtherOther +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 +707.7%
Contains more Poly. FatPolyunsaturated fat +698.5%
Contains less Sat. FatSaturated fat -79.5%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.