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  6. Mayonnaise vs. Sauerkraut

Mayonnaise vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between mayonnaise and sauerkraut

  • Mayonnaise is richer in vitamin K and vitamin E, yet sauerkraut is richer in vitamin C, iron, fiber, vitamin B6, copper, and manganese.
  • Daily need coverage for vitamin K for mayonnaise is 125% higher.

Food types used in this article are Salad dressing, mayonnaise, regular and Sauerkraut, canned, solids, and liquids.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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 SeleniumSelenium +283.3%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +750%
Contains more IronIron +600%
Contains more CopperCopper +405.3%
Contains more ZincZinc +26.7%
Contains more ManganeseManganese +2057.1%
~equal in Phosphorus ~20mg
~equal in Sodium ~661mg

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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 AVitamin A +1500%
Contains more Vitamin EVitamin E +2242.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +84.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1153.8%
Contains more CholineCholine +228.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +1525%
Contains more FolateFolate +380%

All nutrients comparison - raw data values

Nutrient Mayonnaise Sauerkraut DV% diff.
Polyunsaturated fat 44.69g 0.067g 297%
Vitamin K 163µg 13µg 125%
Fats 74.85g 0.14g 115%
Saturated fat 11.703g 0.034g 53%
Monounsaturated fat 16.843g 0.013g 42%
Calories 680kcal 19kcal 33%
Vitamin E 3.28mg 0.14mg 21%
Vitamin C 0mg 14.7mg 16%
Iron 0.21mg 1.47mg 16%
Cholesterol 42mg 0mg 14%
Fiber 0g 2.9g 12%
Copper 0.019mg 0.096mg 9%
Vitamin B6 0.008mg 0.13mg 9%
Manganese 0.007mg 0.151mg 6%
Folate 5µg 24µg 5%
Vitamin B12 0.12µg 0µg 5%
Choline 34.2mg 10.4mg 4%
Potassium 20mg 170mg 4%
Magnesium 1mg 13mg 3%
Selenium 2.3µg 0.6µg 3%
Vitamin B5 0.172mg 0.093mg 2%
Vitamin A 16µg 1µg 2%
Calcium 8mg 30mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin B1 0.01mg 0.021mg 1%
Vitamin B3 0mg 0.143mg 1%
Sodium 635mg 661mg 1%
Vitamin D 7IU 0IU 1%
Carbs 0.57g 4.28g 1%
Protein 0.96g 0.91g 0%
Net carbs 0.57g 1.38g N/A
Sugar 0.57g 1.78g N/A
Zinc 0.15mg 0.19mg 0%
Phosphorus 21mg 20mg 0%
Vitamin B2 0.019mg 0.022mg 0%
Trans fat 0.187g 0g N/A
Tryptophan 0.017mg 0.008mg 0%
Threonine 0.055mg 0.025mg 0%
Isoleucine 0.065mg 0.021mg 0%
Leucine 0.095mg 0.029mg 0%
Lysine 0.072mg 0.031mg 0%
Methionine 0.035mg 0.009mg 0%
Phenylalanine 0.057mg 0.023mg 0%
Valine 0.074mg 0.03mg 0%
Histidine 0.026mg 0.016mg 0%
Fructose 0.05g 0.04g 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 FatsFats +53364.3%
Contains more CarbsCarbs +650.9%
Contains more WaterWater +327.3%
~equal in Protein ~0.91g
~equal in Other ~2.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 +129461.5%
Contains more Poly. FatPolyunsaturated fat +66601.5%
Contains less Sat. FatSaturated fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 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 FructoseFructose +25%
Contains more GlucoseGlucose +250%
~equal in Starch ~0g
~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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.