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  6. Sauerkraut vs. Barley

Sauerkraut vs. Barley — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and barley

  • Sauerkraut has less manganese, selenium, fiber, vitamin B1, copper, phosphorus, magnesium, vitamin B3, and iron than barley.
  • Barley covers your daily need for manganese, 78% more than sauerkraut.
  • Sauerkraut has 55 times more sodium than barley. While sauerkraut has 661mg of sodium, barley has only 12mg.

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

Infographic

Sauerkraut vs Barley 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%
Barley
Barley
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more MagnesiumMagnesium +923.1%
Contains more PotassiumPotassium +165.9%
Contains more IronIron +144.9%
Contains more CopperCopper +418.8%
Contains more ZincZinc +1357.9%
Contains more PhosphorusPhosphorus +1220%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +1186.8%
Contains more SeleniumSelenium +6183.3%
~equal in Calcium ~33mg

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%
Barley
Barley
6
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% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +490.9%
Contains more FolateFolate +26.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +307.1%
Contains more Vitamin B1Vitamin B1 +2976.2%
Contains more Vitamin B2Vitamin B2 +1195.5%
Contains more Vitamin B3Vitamin B3 +3119.6%
Contains more Vitamin B5Vitamin B5 +203.2%
Contains more Vitamin B6Vitamin B6 +144.6%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Barley DV% diff.
Manganese 0.151mg 1.943mg 78%
Selenium 0.6µg 37.7µg 67%
Fiber 2.9g 17.3g 58%
Vitamin B1 0.021mg 0.646mg 52%
Copper 0.096mg 0.498mg 45%
Phosphorus 20mg 264mg 35%
Magnesium 13mg 133mg 29%
Vitamin B3 0.143mg 4.604mg 28%
Sodium 661mg 12mg 28%
Iron 1.47mg 3.6mg 27%
Protein 0.91g 12.48g 23%
Carbs 4.28g 73.48g 23%
Zinc 0.19mg 2.77mg 23%
Vitamin B2 0.022mg 0.285mg 20%
Calories 19kcal 354kcal 17%
Vitamin C 14.7mg 0mg 16%
Vitamin B6 0.13mg 0.318mg 14%
Vitamin K 13µg 2.2µg 9%
Potassium 170mg 452mg 8%
Polyunsaturated fat 0.067g 1.108g 7%
Vitamin B5 0.093mg 0.282mg 4%
Vitamin E 0.14mg 0.57mg 3%
Fats 0.14g 2.3g 3%
Saturated fat 0.034g 0.482g 2%
Choline 10.4mg 2%
Monounsaturated fat 0.013g 0.295g 1%
Folate 24µg 19µg 1%
Net carbs 1.38g 56.18g N/A
Calcium 30mg 33mg 0%
Sugar 1.78g 0.8g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.008mg 0.208mg 0%
Threonine 0.025mg 0.424mg 0%
Isoleucine 0.021mg 0.456mg 0%
Leucine 0.029mg 0.848mg 0%
Lysine 0.031mg 0.465mg 0%
Methionine 0.009mg 0.24mg 0%
Phenylalanine 0.023mg 0.7mg 0%
Valine 0.03mg 0.612mg 0%
Histidine 0.016mg 0.281mg 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
Barley
Barley
4
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more WaterWater +880.1%
Contains more ProteinProtein +1271.4%
Contains more FatsFats +1542.9%
Contains more CarbsCarbs +1616.8%
~equal in Other ~2.3g

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
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +2169.2%
Contains more Poly. FatPolyunsaturated fat +1553.7%

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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.