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  6. Sauerkraut vs. Apple pie

Sauerkraut vs. Apple pie — In-Depth Nutrition Comparison

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Important differences between Sauerkraut and Apple pie

  • Sauerkraut has more Vitamin C, Vitamin B6, Copper, and Fiber, however, Apple pie has more Vitamin B2, Vitamin B1, and Vitamin B3.
  • Apple pie's daily need coverage for Saturated Fat is 19% more.
  • Sauerkraut has 6 times more Folate than Apple pie. Sauerkraut has 24µg of Folate, while Apple pie has 4µg.
  • Apple pie is lower in Sodium.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Pie, apple, commercially prepared, unenriched flour.

Infographic

Sauerkraut vs Apple pie 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.
Sauerkraut
Sauerkraut
7
:
3
Apple pie
Apple pie
Contains more Calcium +172.7%
Contains more Iron +21.5%
Contains more Magnesium +85.7%
Contains more Potassium +161.5%
Contains more Zinc +18.8%
Contains more Copper +108.7%
Contains more Phosphorus +20%
Contains less Sodium -59.8%
Contains more Manganese +20.5%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Apple pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 46% 5% 11% 6% 35% 5% 16% 24% 0%
Contains more Calcium +172.7%
Contains more Iron +21.5%
Contains more Magnesium +85.7%
Contains more Potassium +161.5%
Contains more Zinc +18.8%
Contains more Copper +108.7%
Contains more Phosphorus +20%
Contains less Sodium -59.8%
Contains more Manganese +20.5%

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.
Sauerkraut
Sauerkraut
6
:
6
Apple pie
Apple pie
Contains more Vitamin C +359.4%
Contains more Vitamin B6 +242.1%
Contains more Folate +500%
Contains more Vitamin A +588.9%
Contains more Vitamin B1 +538.1%
Contains more Vitamin B2 +618.2%
Contains more Vitamin B3 +685.3%
Contains more Vitamin B5 +28%
Contains more Vitamin B12 +∞%
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%
Apple pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 11% 34% 37% 22% 8% 9% 3% 2% 0%
Contains more Vitamin C +359.4%
Contains more Vitamin B6 +242.1%
Contains more Folate +500%
Contains more Vitamin A +588.9%
Contains more Vitamin B1 +538.1%
Contains more Vitamin B2 +618.2%
Contains more Vitamin B3 +685.3%
Contains more Vitamin B5 +28%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Apple pie
Apple pie
Contains more Water +77.2%
Contains more Other +138.9%
Contains more Protein +108.8%
Contains more Fats +7757.1%
Contains more Carbs +694.4%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Apple pie
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more Water +77.2%
Contains more Other +138.9%
Contains more Protein +108.8%
Contains more Fats +7757.1%
Contains more Carbs +694.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Apple pie
Apple pie
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +33653.8%
Contains more Polyunsaturated fat +3180.6%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Apple pie
37% 42% 21%
Saturated Fat: 3.797 g
Monounsaturated Fat: 4.388 g
Polyunsaturated fat: 2.198 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +33653.8%
Contains more Polyunsaturated fat +3180.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Apple pie Opinion
Net carbs 1.38g 32.4g Apple pie
Protein 0.91g 1.9g Apple pie
Fats 0.14g 11g Apple pie
Carbs 4.28g 34g Apple pie
Calories 19kcal 237kcal Apple pie
Fructose 0.04g Sauerkraut
Sugar 1.78g Apple pie
Fiber 2.9g 1.6g Sauerkraut
Calcium 30mg 11mg Sauerkraut
Iron 1.47mg 1.21mg Sauerkraut
Magnesium 13mg 7mg Sauerkraut
Phosphorus 20mg 24mg Apple pie
Potassium 170mg 65mg Sauerkraut
Sodium 661mg 266mg Apple pie
Zinc 0.19mg 0.16mg Sauerkraut
Copper 0.096mg 0.046mg Sauerkraut
Manganese 0.151mg 0.182mg Apple pie
Selenium 0.6µg Sauerkraut
Vitamin A 18IU 124IU Apple pie
Vitamin A RAE 1µg 29µg Apple pie
Vitamin E 0.14mg Sauerkraut
Vitamin C 14.7mg 3.2mg Sauerkraut
Vitamin B1 0.021mg 0.134mg Apple pie
Vitamin B2 0.022mg 0.158mg Apple pie
Vitamin B3 0.143mg 1.123mg Apple pie
Vitamin B5 0.093mg 0.119mg Apple pie
Vitamin B6 0.13mg 0.038mg Sauerkraut
Folate 24µg 4µg Sauerkraut
Vitamin B12 0µg 0.01µg Apple pie
Vitamin K 13µg Sauerkraut
Tryptophan 0.008mg 0.026mg Apple pie
Threonine 0.025mg 0.054mg Apple pie
Isoleucine 0.021mg 0.073mg Apple pie
Leucine 0.029mg 0.129mg Apple pie
Lysine 0.031mg 0.07mg Apple pie
Methionine 0.009mg 0.032mg Apple pie
Phenylalanine 0.023mg 0.088mg Apple pie
Valine 0.03mg 0.084mg Apple pie
Histidine 0.016mg 0.038mg Apple pie
Saturated Fat 0.034g 3.797g Sauerkraut
Monounsaturated Fat 0.013g 4.388g Apple pie
Polyunsaturated fat 0.067g 2.198g Apple pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Apple pie
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
13%
Sauerkraut
11%
Apple pie
Minerals Daily Need Coverage Score
24%
Sauerkraut
15%
Apple pie

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 3.763g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Apple pie
Apple pie contains less Sodium (difference - 395mg)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.