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  6. Poppy seed vs. Sauerkraut

Poppy seed vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between poppy seed and sauerkraut

  • Sauerkraut has less manganese, copper, calcium, phosphorus, iron, magnesium, zinc, vitamin B1, and fiber.
  • Poppy seed's daily need coverage for manganese is 285% more.
  • Poppy seed has 48 times more calcium than sauerkraut. Poppy seed has 1438mg of calcium, while sauerkraut has 30mg.
  • Poppy seed is lower in sodium.
  • Sauerkraut has a higher glycemic index than poppy seed.

The food varieties used in the comparison are Spices, poppy seed and Sauerkraut, canned, solids, and liquids.

Infographic

Poppy seed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 +2569.2%
Contains more CalciumCalcium +4693.3%
Contains more PotassiumPotassium +322.9%
Contains more IronIron +563.9%
Contains more CopperCopper +1594.8%
Contains more ZincZinc +4057.9%
Contains more PhosphorusPhosphorus +4250%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +4341.7%
Contains more SeleniumSelenium +2150%

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.
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 +1164.3%
Contains more Vitamin B1Vitamin B1 +3966.7%
Contains more Vitamin B2Vitamin B2 +354.5%
Contains more Vitamin B3Vitamin B3 +526.6%
Contains more Vitamin B5Vitamin B5 +248.4%
Contains more Vitamin B6Vitamin B6 +90%
Contains more FolateFolate +241.7%
Contains more Vitamin CVitamin C +1370%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poppy seed Sauerkraut DV% diff.
Manganese 6.707mg 0.151mg 285%
Polyunsaturated fat 28.569g 0.067g 190%
Copper 1.627mg 0.096mg 170%
Calcium 1438mg 30mg 141%
Phosphorus 870mg 20mg 121%
Iron 9.76mg 1.47mg 104%
Magnesium 347mg 13mg 80%
Zinc 7.9mg 0.19mg 70%
Vitamin B1 0.854mg 0.021mg 69%
Fiber 19.5g 2.9g 66%
Fats 41.56g 0.14g 64%
Protein 17.99g 0.91g 34%
Sodium 26mg 661mg 28%
Calories 525kcal 19kcal 25%
Selenium 13.5µg 0.6µg 23%
Saturated fat 4.517g 0.034g 20%
Potassium 719mg 170mg 16%
Monounsaturated fat 5.982g 0.013g 15%
Vitamin C 1mg 14.7mg 15%
Folate 82µg 24µg 15%
Vitamin E 1.77mg 0.14mg 11%
Vitamin K 0µg 13µg 11%
Vitamin B6 0.247mg 0.13mg 9%
Carbs 28.13g 4.28g 8%
Vitamin B2 0.1mg 0.022mg 6%
Vitamin B5 0.324mg 0.093mg 5%
Vitamin B3 0.896mg 0.143mg 5%
Net carbs 8.63g 1.38g N/A
Sugar 2.99g 1.78g N/A
Vitamin A 0µg 1µg 0%
Choline 8.8mg 10.4mg 0%
Tryptophan 0.184mg 0.008mg 0%
Threonine 0.686mg 0.025mg 0%
Isoleucine 0.819mg 0.021mg 0%
Leucine 1.321mg 0.029mg 0%
Lysine 0.952mg 0.031mg 0%
Methionine 0.502mg 0.009mg 0%
Phenylalanine 0.758mg 0.023mg 0%
Valine 1.095mg 0.03mg 0%
Histidine 0.471mg 0.016mg 0%
Fructose 0.29g 0.04g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 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 +1876.9%
Contains more FatsFats +29585.7%
Contains more CarbsCarbs +557.2%
Contains more OtherOther +196.3%
Contains more WaterWater +1455%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 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 +45915.4%
Contains more Poly. FatPolyunsaturated fat +42540.3%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 12% 10%
Starch: 0 g
Sucrose: 2.33 g
Glucose: 0.37 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +164.3%
Contains more FructoseFructose +625%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.