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.
- Quinoa has a higher glycemic index (53) than sauerkraut (32).
We used Quinoa, cooked and Sauerkraut, canned, solids, and liquids types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +392.3% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +473.7% |
| Contains more PhosphorusPhosphorus | +660% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +317.9% |
| Contains more SeleniumSelenium | +366.7% |
| Contains more CalciumCalcium | +76.5% |
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.
| Contains more Vitamin EVitamin E | +350% |
| Contains more Vitamin B1Vitamin B1 | +409.5% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +188.1% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +121.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 7mg | 661mg | 28% |
| Manganese | 0.631mg | 0.151mg | 21% |
| Phosphorus | 152mg | 20mg | 19% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Magnesium | 64mg | 13mg | 12% |
| Vitamin K | 0µg | 13µg | 11% |
| Copper | 0.192mg | 0.096mg | 11% |
| Zinc | 1.09mg | 0.19mg | 8% |
| Vitamin B1 | 0.107mg | 0.021mg | 7% |
| Polyunsaturated fat | 1.078g | 0.067g | 7% |
| Vitamin B2 | 0.11mg | 0.022mg | 7% |
| Protein | 4.4g | 0.91g | 7% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 4.28g | 6% |
| Folate | 42µg | 24µg | 5% |
| Calories | 120kcal | 19kcal | 5% |
| Selenium | 2.8µg | 0.6µg | 4% |
| Vitamin E | 0.63mg | 0.14mg | 3% |
| Fats | 1.92g | 0.14g | 3% |
| Vitamin B3 | 0.412mg | 0.143mg | 2% |
| Vitamin B5 | 0.093mg | 2% | |
| Choline | 23mg | 10.4mg | 2% |
| Saturated fat | 0.231g | 0.034g | 1% |
| Monounsaturated fat | 0.528g | 0.013g | 1% |
| Vitamin B6 | 0.123mg | 0.13mg | 1% |
| Calcium | 17mg | 30mg | 1% |
| Net carbs | 18.5g | 1.38g | N/A |
| Potassium | 172mg | 170mg | 0% |
| Iron | 1.49mg | 1.47mg | 0% |
| Sugar | 0.87g | 1.78g | N/A |
| Fiber | 2.8g | 2.9g | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.052mg | 0.008mg | 0% |
| Threonine | 0.131mg | 0.025mg | 0% |
| Isoleucine | 0.157mg | 0.021mg | 0% |
| Leucine | 0.261mg | 0.029mg | 0% |
| Lysine | 0.239mg | 0.031mg | 0% |
| Methionine | 0.096mg | 0.009mg | 0% |
| Phenylalanine | 0.185mg | 0.023mg | 0% |
| Valine | 0.185mg | 0.03mg | 0% |
| Histidine | 0.127mg | 0.016mg | 0% |
| Fructose | 0.04g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +383.5% |
| Contains more FatsFats | +1271.4% |
| Contains more CarbsCarbs | +397.7% |
| Contains more WaterWater | +29.2% |
| Contains more OtherOther | +179.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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 | +3961.5% |
| Contains more Poly. FatPolyunsaturated fat | +1509% |
| Contains less Sat. FatSaturated fat | -85.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
