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  6. Brown rice vs. Sauerkraut

Brown rice vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between brown rice and sauerkraut?

  • Brown rice is richer in manganese, vitamin B3, vitamin B1, phosphorus, selenium, and magnesium, while sauerkraut is higher in vitamin C, iron, and vitamin K.
  • Brown rice's daily need coverage for manganese is 36% higher.
  • Sauerkraut has 18 times less vitamin B3 than brown rice. Brown rice has 2.561mg of vitamin B3, while sauerkraut has 0.143mg.
  • Brown rice is lower in sodium.
  • Brown rice has a higher glycemic index (66) than sauerkraut (32).

We used Rice, brown, long-grain, cooked and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

Brown rice vs Sauerkraut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +200%
Contains more ZincZinc +273.7%
Contains more PhosphorusPhosphorus +415%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +545%
Contains more SeleniumSelenium +866.7%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +97.7%
Contains more IronIron +162.5%
~equal in Copper ~0.096mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 +21.4%
Contains more Vitamin B1Vitamin B1 +747.6%
Contains more Vitamin B2Vitamin B2 +213.6%
Contains more Vitamin B3Vitamin B3 +1690.9%
Contains more Vitamin B5Vitamin B5 +308.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +6400%
Contains more FolateFolate +166.7%
Contains more CholineCholine +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Sauerkraut DV% diff.
Manganese 0.974mg 0.151mg 36%
Sodium 4mg 661mg 29%
Vitamin C 0mg 14.7mg 16%
Vitamin B3 2.561mg 0.143mg 15%
Vitamin B1 0.178mg 0.021mg 13%
Phosphorus 103mg 20mg 12%
Iron 0.56mg 1.47mg 11%
Vitamin K 0.2µg 13µg 11%
Starch 24.79g 10%
Selenium 5.8µg 0.6µg 9%
Carbs 25.58g 4.28g 7%
Vitamin B5 0.38mg 0.093mg 6%
Magnesium 39mg 13mg 6%
Fiber 1.6g 2.9g 5%
Zinc 0.71mg 0.19mg 5%
Calories 123kcal 19kcal 5%
Protein 2.74g 0.91g 4%
Folate 9µg 24µg 4%
Vitamin B2 0.069mg 0.022mg 4%
Calcium 3mg 30mg 3%
Polyunsaturated fat 0.366g 0.067g 2%
Potassium 86mg 170mg 2%
Monounsaturated fat 0.369g 0.013g 1%
Copper 0.106mg 0.096mg 1%
Vitamin B6 0.123mg 0.13mg 1%
Fats 0.97g 0.14g 1%
Saturated fat 0.26g 0.034g 1%
Net carbs 23.98g 1.38g N/A
Sugar 0.24g 1.78g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.17mg 0.14mg 0%
Choline 9.2mg 10.4mg 0%
Tryptophan 0.033mg 0.008mg 0%
Threonine 0.095mg 0.025mg 0%
Isoleucine 0.109mg 0.021mg 0%
Leucine 0.214mg 0.029mg 0%
Lysine 0.099mg 0.031mg 0%
Methionine 0.058mg 0.009mg 0%
Phenylalanine 0.133mg 0.023mg 0%
Valine 0.151mg 0.03mg 0%
Histidine 0.066mg 0.016mg 0%
Fructose 0g 0.04g 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +201.1%
Contains more FatsFats +592.9%
Contains more CarbsCarbs +497.7%
Contains more WaterWater +31.7%
Contains more OtherOther +388.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +2738.5%
Contains more Poly. FatPolyunsaturated fat +446.3%
Contains less Sat. FatSaturated fat -86.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.