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Rye vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between rye and sauerkraut

  • Sauerkraut contains less manganese, fiber, phosphorus, copper, vitamin B5, vitamin B3, vitamin B1, selenium, and magnesium than rye.
  • Rye's daily need coverage for manganese is 105% higher.
  • Sauerkraut contains 30 times less vitamin B3 than rye. Rye contains 4.27mg of vitamin B3, while sauerkraut contains 0.143mg.
  • The amount of sodium in rye is lower.

The food types used in this comparison are Rye grain and Sauerkraut, canned, solids and liquids.

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +746.2%
Contains more PotassiumPotassium +200%
Contains more IronIron +78.9%
Contains more CopperCopper +282.3%
Contains more ZincZinc +1294.7%
Contains more PhosphorusPhosphorus +1560%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1606.6%
Contains more SeleniumSelenium +2216.7%
Contains more CalciumCalcium +25%

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.
Rye
Rye
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +507.1%
Contains more Vitamin B1Vitamin B1 +1404.8%
Contains more Vitamin B2Vitamin B2 +1040.9%
Contains more Vitamin B3Vitamin B3 +2886%
Contains more Vitamin B5Vitamin B5 +1465.6%
Contains more Vitamin B6Vitamin B6 +126.2%
Contains more FolateFolate +58.3%
Contains more CholineCholine +192.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +120.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +1036.3%
Contains more FatsFats +1064.3%
Contains more CarbsCarbs +1672.4%
Contains more WaterWater +772.8%
Contains more OtherOther +36.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +1500%
Contains more Poly. FatPolyunsaturated fat +1044.8%
Contains less Sat. FatSaturated fat -82.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
3
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 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 +14.3%
Contains more FructoseFructose +175%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Sauerkraut DV% diff.
Manganese 2.577mg 0.151mg 105%
Fiber 15.1g 2.9g 49%
Phosphorus 332mg 20mg 45%
Copper 0.367mg 0.096mg 30%
Sodium 2mg 661mg 29%
Vitamin B5 1.456mg 0.093mg 27%
Vitamin B3 4.27mg 0.143mg 26%
Vitamin B1 0.316mg 0.021mg 25%
Carbs 75.86g 4.28g 24%
Selenium 13.9µg 0.6µg 24%
Magnesium 110mg 13mg 23%
Zinc 2.65mg 0.19mg 22%
Protein 10.34g 0.91g 19%
Vitamin B2 0.251mg 0.022mg 18%
Calories 338kcal 19kcal 16%
Vitamin C 0mg 14.7mg 16%
Iron 2.63mg 1.47mg 15%
Vitamin B6 0.294mg 0.13mg 13%
Potassium 510mg 170mg 10%
Vitamin K 5.9µg 13µg 6%
Polyunsaturated fat 0.767g 0.067g 5%
Vitamin E 0.85mg 0.14mg 5%
Folate 38µg 24µg 4%
Choline 30.4mg 10.4mg 4%
Fats 1.63g 0.14g 2%
Saturated fat 0.197g 0.034g 1%
Calcium 24mg 30mg 1%
Net carbs 60.76g 1.38g N/A
Sugar 0.98g 1.78g N/A
Vitamin A 1µg 1µg 0%
Monounsaturated fat 0.208g 0.013g 0%
Tryptophan 0.108mg 0.008mg 0%
Threonine 0.289mg 0.025mg 0%
Isoleucine 0.208mg 0.021mg 0%
Leucine 0.563mg 0.029mg 0%
Lysine 0.286mg 0.031mg 0%
Methionine 0.153mg 0.009mg 0%
Phenylalanine 0.435mg 0.023mg 0%
Valine 0.317mg 0.03mg 0%
Histidine 0.189mg 0.016mg 0%
Fructose 0.11g 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Rye
12%
Sauerkraut
Minerals Daily Need Coverage Score
98%
Rye
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.163g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 659mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.