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  6. Sauerkraut vs. Apple strudel

Sauerkraut vs. Apple strudel — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and apple strudel

  • Sauerkraut has more vitamin C, iron, vitamin K, copper, and vitamin B6; however, apple strudel is higher in selenium, vitamin B12, and vitamin E.
  • Sauerkraut covers your daily need for sodium, 23% more than apple strudel.
  • Sauerkraut has 9 times more vitamin C than apple strudel. While sauerkraut has 14.7mg of vitamin C, apple strudel has only 1.7mg.
  • Apple strudel has less sodium.
  • The glycemic index of apple strudel is higher.

These are the specific foods used in this comparison Sauerkraut, canned, solids, and liquids and Strudel, apple.

Infographic

Sauerkraut vs Apple strudel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +250%
Contains more CopperCopper +220%
Contains more PhosphorusPhosphorus +65%
Contains less SodiumSodium -79.6%
Contains more ManganeseManganese +25.8%
Contains more SeleniumSelenium +916.7%
~equal in Zinc ~0.19mg

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +764.7%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more Vitamin KVitamin K +348.3%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +914.3%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +130.8%
Contains more Vitamin B5Vitamin B5 +190.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.7%
Contains more CholineCholine +67.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Apple strudel DV% diff.
Polyunsaturated fat 0.067g 5.315g 35%
Sodium 661mg 135mg 23%
Fats 0.14g 11.2g 17%
Vitamin C 14.7mg 1.7mg 14%
Iron 1.47mg 0.42mg 13%
Calories 19kcal 274kcal 13%
Carbs 4.28g 41.1g 12%
Selenium 0.6µg 6.1µg 10%
Saturated fat 0.034g 2.044g 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin E 0.14mg 1.42mg 9%
Monounsaturated fat 0.013g 3.267g 8%
Vitamin K 13µg 2.9µg 8%
Copper 0.096mg 0.03mg 7%
Lysine 0.031mg 153mg 7%
Vitamin B6 0.13mg 0.046mg 6%
Protein 0.91g 3.3g 5%
Vitamin B5 0.093mg 0.27mg 4%
Fiber 2.9g 2.2g 3%
Cholesterol 0mg 6mg 2%
Manganese 0.151mg 0.19mg 2%
Vitamin B1 0.021mg 0.04mg 2%
Phosphorus 20mg 33mg 2%
Calcium 30mg 15mg 2%
Magnesium 13mg 9mg 1%
Vitamin B3 0.143mg 0.33mg 1%
Folate 24µg 28µg 1%
Choline 10.4mg 17.4mg 1%
Potassium 170mg 149mg 1%
Vitamin A 1µg 6µg 1%
Net carbs 1.38g 38.9g N/A
Sugar 1.78g 25.75g N/A
Zinc 0.19mg 0.19mg 0%
Vitamin B2 0.022mg 0.025mg 0%
Tryptophan 0.008mg 0.039mg 0%
Threonine 0.025mg 0.119mg 0%
Isoleucine 0.021mg 0.147mg 0%
Leucine 0.029mg 0.257mg 0%
Methionine 0.009mg 0.067mg 0%
Phenylalanine 0.023mg 0.151mg 0%
Valine 0.03mg 0.164mg 0%
Histidine 0.016mg 0.076mg 0%
Fructose 0.04g 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +112.7%
Contains more OtherOther +138.9%
Contains more ProteinProtein +262.6%
Contains more FatsFats +7900%
Contains more CarbsCarbs +860.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +25030.8%
Contains more Poly. FatPolyunsaturated fat +7832.8%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.