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  6. Roe vs. Sauerkraut

Roe vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Roe and Sauerkraut?

  • Roe has more Vitamin B12, Selenium, Vitamin B2, Phosphorus, Vitamin B1, Vitamin B5, Folate, and Vitamin B3 than Sauerkraut.
  • Roe's daily need coverage for Vitamin B12 is 481% higher.

We used Fish, roe, mixed species, cooked, dry heat and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Roe 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.
Roe
Roe
7
:
3
Sauerkraut
Sauerkraut
Contains more Magnesium +100%
Contains more Phosphorus +2475%
Contains more Potassium +66.5%
Contains less Sodium -82.3%
Contains more Zinc +573.7%
Contains more Copper +33.3%
Contains more Selenium +8516.7%
Contains more Iron +90.9%
Contains more Manganese +1061.5%
Equal in Calcium - 30
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +100%
Contains more Phosphorus +2475%
Contains more Potassium +66.5%
Contains less Sodium -82.3%
Contains more Zinc +573.7%
Contains more Copper +33.3%
Contains more Selenium +8516.7%
Contains more Iron +90.9%
Contains more Manganese +1061.5%
Equal in Calcium - 30

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.
Roe
Roe
9
:
3
Sauerkraut
Sauerkraut
Contains more Vitamin A +1583.3%
Contains more Vitamin C +11.6%
Contains more Vitamin B1 +1219%
Contains more Vitamin B2 +4213.6%
Contains more Vitamin B3 +1432.9%
Contains more Vitamin B5 +1140.9%
Contains more Vitamin B6 +42.3%
Contains more Folate +283.3%
Contains more Vitamin B12 +∞%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 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 A +1583.3%
Contains more Vitamin C +11.6%
Contains more Vitamin B1 +1219%
Contains more Vitamin B2 +4213.6%
Contains more Vitamin B3 +1432.9%
Contains more Vitamin B5 +1140.9%
Contains more Vitamin B6 +42.3%
Contains more Folate +283.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +3045.1%
Contains more Fats +5778.6%
Contains more Other +20.9%
Contains more Carbs +122.9%
Contains more Water +57.8%
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +3045.1%
Contains more Fats +5778.6%
Contains more Other +20.9%
Contains more Carbs +122.9%
Contains more Water +57.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +16276.9%
Contains more Polyunsaturated fat +4980.6%
Contains less Saturated Fat -98.2%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +16276.9%
Contains more Polyunsaturated fat +4980.6%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Sauerkraut
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Roe Sauerkraut Opinion
Net carbs 1.92g 1.38g Roe
Protein 28.62g 0.91g Roe
Fats 8.23g 0.14g Roe
Carbs 1.92g 4.28g Sauerkraut
Calories 204kcal 19kcal Roe
Fructose 0.04g Sauerkraut
Sugar 1.78g Roe
Fiber 0g 2.9g Sauerkraut
Calcium 28mg 30mg Sauerkraut
Iron 0.77mg 1.47mg Sauerkraut
Magnesium 26mg 13mg Roe
Phosphorus 515mg 20mg Roe
Potassium 283mg 170mg Roe
Sodium 117mg 661mg Roe
Zinc 1.28mg 0.19mg Roe
Copper 0.128mg 0.096mg Roe
Manganese 0.013mg 0.151mg Sauerkraut
Selenium 51.7µg 0.6µg Roe
Vitamin A 303IU 18IU Roe
Vitamin A RAE 91µg 1µg Roe
Vitamin E 0.14mg Sauerkraut
Vitamin C 16.4mg 14.7mg Roe
Vitamin B1 0.277mg 0.021mg Roe
Vitamin B2 0.949mg 0.022mg Roe
Vitamin B3 2.192mg 0.143mg Roe
Vitamin B5 1.154mg 0.093mg Roe
Vitamin B6 0.185mg 0.13mg Roe
Folate 92µg 24µg Roe
Vitamin B12 11.54µg 0µg Roe
Vitamin K 13µg Sauerkraut
Tryptophan 0.375mg 0.008mg Roe
Threonine 1.305mg 0.025mg Roe
Isoleucine 1.465mg 0.021mg Roe
Leucine 2.509mg 0.029mg Roe
Lysine 2.179mg 0.031mg Roe
Methionine 0.71mg 0.009mg Roe
Phenylalanine 1.401mg 0.023mg Roe
Valine 1.676mg 0.03mg Roe
Histidine 0.778mg 0.016mg Roe
Cholesterol 479mg 0mg Sauerkraut
Saturated Fat 1.866g 0.034g Sauerkraut
Omega-3 - DHA 1.747g 0g Roe
Omega-3 - EPA 1.26g 0g Roe
Omega-3 - DPA 0.105g 0g Roe
Monounsaturated Fat 2.129g 0.013g Roe
Polyunsaturated fat 3.404g 0.067g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe 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
169%
Roe
13%
Sauerkraut
Minerals Daily Need Coverage Score
68%
Roe
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.832g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $99)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 544mg)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is richer in minerals?
?
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.