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  6. Sauerkraut vs. Wheat Bread

Sauerkraut vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between Sauerkraut and Wheat Bread

  • Sauerkraut is richer in Vitamin C, yet Wheat Bread is richer in Selenium, Manganese, Vitamin B3, Vitamin B1, Iron, Vitamin B2, Phosphorus, Folate, and Calcium.
  • Daily need coverage for Selenium from Wheat Bread is 60% higher.
  • Sauerkraut contains 74 times more Vitamin C than Wheat Bread. Sauerkraut contains 14.7mg of Vitamin C, while Wheat Bread contains 0.2mg.

Food types used in this article are Sauerkraut, canned, solids and liquids and Bread, wheat, toasted.

Infographic

Sauerkraut vs Wheat Bread 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
0
:
10
Wheat Bread
Wheat Bread
Contains more Calcium +450%
Contains more Iron +178.2%
Contains more Magnesium +353.8%
Contains more Phosphorus +840%
Contains more Potassium +31.2%
Contains more Zinc +673.7%
Contains more Copper +106.3%
Contains more Manganese +811.9%
Contains more Selenium +5466.7%
Equal in Sodium - 601
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Calcium +450%
Contains more Iron +178.2%
Contains more Magnesium +353.8%
Contains more Phosphorus +840%
Contains more Potassium +31.2%
Contains more Zinc +673.7%
Contains more Copper +106.3%
Contains more Manganese +811.9%
Contains more Selenium +5466.7%
Equal in Sodium - 601

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
3
:
7
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin C +7250%
Contains more Vitamin K +128.1%
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +1990.5%
Contains more Vitamin B2 +1636.4%
Contains more Vitamin B3 +4270.6%
Contains more Vitamin B5 +390.3%
Contains more Vitamin B6 +17.7%
Contains more Folate +258.3%
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin C +7250%
Contains more Vitamin K +128.1%
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +1990.5%
Contains more Vitamin B2 +1636.4%
Contains more Vitamin B3 +4270.6%
Contains more Vitamin B5 +390.3%
Contains more Vitamin B6 +17.7%
Contains more Folate +258.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +281.8%
Contains more Protein +1324.2%
Contains more Fats +2950%
Contains more Carbs +1203%
Contains more Other +28.8%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Water +281.8%
Contains more Protein +1324.2%
Contains more Fats +2950%
Contains more Carbs +1203%
Contains more Other +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +7738.5%
Contains more Polyunsaturated fat +2467.2%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +7738.5%
Contains more Polyunsaturated fat +2467.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Wheat Bread Opinion
Net carbs 1.38g 51.07g Wheat Bread
Protein 0.91g 12.96g Wheat Bread
Fats 0.14g 4.27g Wheat Bread
Carbs 4.28g 55.77g Wheat Bread
Calories 19kcal 313kcal Wheat Bread
Fructose 0.04g Sauerkraut
Sugar 1.78g 6.42g Sauerkraut
Fiber 2.9g 4.7g Wheat Bread
Calcium 30mg 165mg Wheat Bread
Iron 1.47mg 4.09mg Wheat Bread
Magnesium 13mg 59mg Wheat Bread
Phosphorus 20mg 188mg Wheat Bread
Potassium 170mg 223mg Wheat Bread
Sodium 661mg 601mg Wheat Bread
Zinc 0.19mg 1.47mg Wheat Bread
Copper 0.096mg 0.198mg Wheat Bread
Manganese 0.151mg 1.377mg Wheat Bread
Selenium 0.6µg 33.4µg Wheat Bread
Vitamin A 18IU 0IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.24mg Wheat Bread
Vitamin C 14.7mg 0.2mg Sauerkraut
Vitamin B1 0.021mg 0.439mg Wheat Bread
Vitamin B2 0.022mg 0.382mg Wheat Bread
Vitamin B3 0.143mg 6.25mg Wheat Bread
Vitamin B5 0.093mg 0.456mg Wheat Bread
Vitamin B6 0.13mg 0.153mg Wheat Bread
Folate 24µg 86µg Wheat Bread
Vitamin K 13µg 5.7µg Sauerkraut
Tryptophan 0.008mg 0.092mg Wheat Bread
Threonine 0.025mg 0.299mg Wheat Bread
Isoleucine 0.021mg 0.258mg Wheat Bread
Leucine 0.029mg 0.461mg Wheat Bread
Lysine 0.031mg 0.215mg Wheat Bread
Methionine 0.009mg 0.105mg Wheat Bread
Phenylalanine 0.023mg 0.315mg Wheat Bread
Valine 0.03mg 0.31mg Wheat Bread
Histidine 0.016mg 0.15mg Wheat Bread
Saturated Fat 0.034g 0.989g Sauerkraut
Monounsaturated Fat 0.013g 1.019g Wheat Bread
Polyunsaturated fat 0.067g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Wheat Bread
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
38%
Wheat Bread
Minerals Daily Need Coverage Score
24%
Sauerkraut
89%
Wheat Bread

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 60mg)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.7)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 4.64g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.955g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.