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  6. Quinoa vs. Sauerkraut

Quinoa vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Quinoa and Sauerkraut?

  • Quinoa is richer in Manganese, Phosphorus, Magnesium, Copper, Zinc, Vitamin B1, and Vitamin B2, while Sauerkraut is higher in Vitamin C, and Vitamin K.
  • Sauerkraut's daily need coverage for Sodium is 28% higher.
  • Sauerkraut has 8 times less Phosphorus than Quinoa. Quinoa has 152mg of Phosphorus, while Sauerkraut has 20mg.
  • Quinoa is lower in Sodium.

We used Quinoa, cooked and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Quinoa 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.
Quinoa
Quinoa
9
:
1
Sauerkraut
Sauerkraut
Contains more Magnesium +392.3%
Contains more Phosphorus +660%
Contains less Sodium -98.9%
Contains more Zinc +473.7%
Contains more Copper +100%
Contains more Manganese +317.9%
Contains more Selenium +366.7%
Contains more Calcium +76.5%
Equal in Iron - 1.47
Equal in Potassium - 170
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +392.3%
Contains more Phosphorus +660%
Contains less Sodium -98.9%
Contains more Zinc +473.7%
Contains more Copper +100%
Contains more Manganese +317.9%
Contains more Selenium +366.7%
Contains more Calcium +76.5%
Equal in Iron - 1.47
Equal in Potassium - 170

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.
Quinoa
Quinoa
5
:
5
Sauerkraut
Sauerkraut
Contains more Vitamin E +350%
Contains more Vitamin B1 +409.5%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +188.1%
Contains more Folate +75%
Contains more Vitamin A +260%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.13
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
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 +350%
Contains more Vitamin B1 +409.5%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +188.1%
Contains more Folate +75%
Contains more Vitamin A +260%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +383.5%
Contains more Fats +1271.4%
Contains more Carbs +397.7%
Contains more Water +29.2%
Contains more Other +179.2%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +383.5%
Contains more Fats +1271.4%
Contains more Carbs +397.7%
Contains more Water +29.2%
Contains more Other +179.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +3961.5%
Contains more Polyunsaturated fat +1509%
Contains less Saturated Fat -85.3%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +3961.5%
Contains more Polyunsaturated fat +1509%
Contains less Saturated Fat -85.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Sauerkraut
Sauerkraut
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 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 Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa 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 Quinoa Sauerkraut Opinion
Net carbs 18.5g 1.38g Quinoa
Protein 4.4g 0.91g Quinoa
Fats 1.92g 0.14g Quinoa
Carbs 21.3g 4.28g Quinoa
Calories 120kcal 19kcal Quinoa
Starch 17.63g Quinoa
Fructose 0.04g Sauerkraut
Sugar 0.87g 1.78g Quinoa
Fiber 2.8g 2.9g Sauerkraut
Calcium 17mg 30mg Sauerkraut
Iron 1.49mg 1.47mg Quinoa
Magnesium 64mg 13mg Quinoa
Phosphorus 152mg 20mg Quinoa
Potassium 172mg 170mg Quinoa
Sodium 7mg 661mg Quinoa
Zinc 1.09mg 0.19mg Quinoa
Copper 0.192mg 0.096mg Quinoa
Manganese 0.631mg 0.151mg Quinoa
Selenium 2.8µg 0.6µg Quinoa
Vitamin A 5IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.63mg 0.14mg Quinoa
Vitamin C 0mg 14.7mg Sauerkraut
Vitamin B1 0.107mg 0.021mg Quinoa
Vitamin B2 0.11mg 0.022mg Quinoa
Vitamin B3 0.412mg 0.143mg Quinoa
Vitamin B5 0.093mg Sauerkraut
Vitamin B6 0.123mg 0.13mg Sauerkraut
Folate 42µg 24µg Quinoa
Vitamin K 0µg 13µg Sauerkraut
Tryptophan 0.052mg 0.008mg Quinoa
Threonine 0.131mg 0.025mg Quinoa
Isoleucine 0.157mg 0.021mg Quinoa
Leucine 0.261mg 0.029mg Quinoa
Lysine 0.239mg 0.031mg Quinoa
Methionine 0.096mg 0.009mg Quinoa
Phenylalanine 0.185mg 0.023mg Quinoa
Valine 0.185mg 0.03mg Quinoa
Histidine 0.127mg 0.016mg Quinoa
Saturated Fat 0.231g 0.034g Sauerkraut
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.013g Quinoa
Polyunsaturated fat 1.078g 0.067g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
13%
Sauerkraut
Minerals Daily Need Coverage Score
38%
Quinoa
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.197g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 654mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1)
Which food is richer in minerals?
Quinoa
Quinoa 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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.