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  6. Sauerkraut vs. Baker's yeast

Sauerkraut vs. Baker's yeast — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and baker's yeast

  • Sauerkraut has less folate, vitamin B1, vitamin B5, zinc, vitamin B2, vitamin B3, phosphorus, vitamin B6, and iron than baker's yeast.
  • Baker's yeast covers your daily need for folate, 190% more than sauerkraut.
  • Sauerkraut has 22 times more sodium than baker's yeast. While sauerkraut has 661mg of sodium, baker's yeast has only 30mg.

These are the specific foods used in this comparison Sauerkraut, canned, solids, and liquids and Leavening agents, yeast, baker's, compressed.

Infographic

Sauerkraut vs Baker's yeast 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 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 29% 5.7% 53% 122% 49% 272% 144% 3.9% 26% 44%
Contains more CalciumCalcium +57.9%
Contains more MagnesiumMagnesium +207.7%
Contains more PotassiumPotassium +253.5%
Contains more IronIron +121.1%
Contains more CopperCopper +54.2%
Contains more ZincZinc +5147.4%
Contains more PhosphorusPhosphorus +1580%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +32.5%
Contains more SeleniumSelenium +1250%

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 0.33% 0% 0% 0% 470% 261% 231% 294% 99% 1.3% 0% 589% 17%
Contains more Vitamin CVitamin C +14600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +8852.4%
Contains more Vitamin B2Vitamin B2 +5036.4%
Contains more Vitamin B3Vitamin B3 +8501.4%
Contains more Vitamin B5Vitamin B5 +5168.8%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3170.8%
Contains more CholineCholine +207.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Baker's yeast DV% diff.
Folate 24µg 785µg 190%
Vitamin B1 0.021mg 1.88mg 155%
Vitamin B5 0.093mg 4.9mg 96%
Zinc 0.19mg 9.97mg 89%
Vitamin B2 0.022mg 1.13mg 85%
Vitamin B3 0.143mg 12.3mg 76%
Phosphorus 20mg 336mg 45%
Sodium 661mg 30mg 27%
Vitamin B6 0.13mg 0.43mg 23%
Iron 1.47mg 3.25mg 22%
Fiber 2.9g 8.1g 21%
Vitamin C 14.7mg 0.1mg 16%
Protein 0.91g 8.4g 15%
Selenium 0.6µg 8.1µg 14%
Potassium 170mg 601mg 13%
Vitamin K 13µg 0µg 11%
Copper 0.096mg 0.148mg 6%
Magnesium 13mg 40mg 6%
Carbs 4.28g 18.1g 5%
Choline 10.4mg 32mg 4%
Calories 19kcal 105kcal 4%
Fats 0.14g 1.9g 3%
Monounsaturated fat 0.013g 1.047g 3%
Manganese 0.151mg 0.2mg 2%
Vitamin E 0.14mg 0mg 1%
Calcium 30mg 19mg 1%
Saturated fat 0.034g 0.243g 1%
Net carbs 1.38g 10g N/A
Sugar 1.78g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin B12 0µg 0.01µg 0%
Polyunsaturated fat 0.067g 0.004g 0%
Tryptophan 0.008mg 0.106mg 0%
Threonine 0.025mg 0.435mg 0%
Isoleucine 0.021mg 0.476mg 0%
Leucine 0.029mg 0.668mg 0%
Lysine 0.031mg 0.69mg 0%
Methionine 0.009mg 0.166mg 0%
Phenylalanine 0.023mg 0.407mg 0%
Valine 0.03mg 0.512mg 0%
Histidine 0.016mg 0.217mg 0%
Fructose 0.04g 0%

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
8% 2% 18% 69% 3%
Protein: 8.4 g
Fats: 1.9 g
Carbs: 18.1 g
Water: 69 g
Other: 2.6 g
Contains more WaterWater +34.1%
Contains more ProteinProtein +823.1%
Contains more FatsFats +1257.1%
Contains more CarbsCarbs +322.9%
Contains more OtherOther +20.9%

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% 81%
Saturated fat: Sat. Fat 0.243 g
Monounsaturated fat: Mono. Fat 1.047 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -86%
Contains more Poly. FatPolyunsaturated fat +1575%
Contains more Mono. FatMonounsaturated fat +7953.8%

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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. Baker's yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175042/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.