Sauerkraut vs. Béchamel sauce — In-Depth Nutrition Comparison
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The main differences between sauerkraut and béchamel sauce
- Sauerkraut is richer in iron, vitamin C, fiber, and vitamin K, yet béchamel sauce is richer in vitamin B12, vitamin B2, phosphorus, and calcium.
- Daily need coverage for iron for sauerkraut is 16% higher.
- Sauerkraut contains 29 times more fiber than béchamel sauce. Sauerkraut contains 2.9g of fiber, while béchamel sauce contains 0.1g.
- Béchamel sauce contains less sodium.
Food types used in this article are Sauerkraut, canned, solids, and liquids and Sauce, homemade, white, thin.
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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.
| Contains more IronIron | +600% |
| Contains more CopperCopper | +638.5% |
| Contains more ManganeseManganese | +529.2% |
| Contains more MagnesiumMagnesium | +15.4% |
| Contains more CalciumCalcium | +320% |
| Contains more ZincZinc | +121.1% |
| Contains more PhosphorusPhosphorus | +405% |
| Contains less SodiumSodium | -50.4% |
| Contains more SeleniumSelenium | +450% |
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.
| Contains more Vitamin CVitamin C | +1737.5% |
| Contains more Vitamin B6Vitamin B6 | +217.1% |
| Contains more Vitamin KVitamin K | +2066.7% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin AVitamin A | +7200% |
| Contains more Vitamin EVitamin E | +21.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +161.9% |
| Contains more Vitamin B2Vitamin B2 | +736.4% |
| Contains more Vitamin B3Vitamin B3 | +82.5% |
| Contains more Vitamin B5Vitamin B5 | +264.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +35.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.47mg | 0.21mg | 16% |
| Vitamin C | 14.7mg | 0.8mg | 15% |
| Sodium | 661mg | 328mg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Vitamin B2 | 0.022mg | 0.184mg | 12% |
| Phosphorus | 20mg | 101mg | 12% |
| Fiber | 2.9g | 0.1g | 11% |
| Fats | 0.14g | 6.73g | 10% |
| Polyunsaturated fat | 0.067g | 1.586g | 10% |
| Saturated fat | 0.034g | 2.152g | 10% |
| Vitamin K | 13µg | 0.6µg | 10% |
| Calcium | 30mg | 126mg | 10% |
| Copper | 0.096mg | 0.013mg | 9% |
| Vitamin A | 1µg | 73µg | 8% |
| Monounsaturated fat | 0.013g | 2.67g | 7% |
| Vitamin B6 | 0.13mg | 0.041mg | 7% |
| Manganese | 0.151mg | 0.024mg | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Protein | 0.91g | 3.77g | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin B5 | 0.093mg | 0.339mg | 5% |
| Selenium | 0.6µg | 3.3µg | 5% |
| Folate | 24µg | 9µg | 4% |
| Calories | 19kcal | 105kcal | 4% |
| Vitamin B1 | 0.021mg | 0.055mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Zinc | 0.19mg | 0.42mg | 2% |
| Choline | 10.4mg | 14.1mg | 1% |
| Vitamin B3 | 0.143mg | 0.261mg | 1% |
| Carbs | 4.28g | 7.4g | 1% |
| Net carbs | 1.38g | 7.3g | N/A |
| Magnesium | 13mg | 15mg | 0% |
| Potassium | 170mg | 163mg | 0% |
| Sugar | 1.78g | 4.78g | N/A |
| Vitamin E | 0.14mg | 0.17mg | 0% |
| Tryptophan | 0.008mg | 0.046mg | 0% |
| Threonine | 0.025mg | 0.147mg | 0% |
| Isoleucine | 0.021mg | 0.198mg | 0% |
| Leucine | 0.029mg | 0.32mg | 0% |
| Lysine | 0.031mg | 0.259mg | 0% |
| Methionine | 0.009mg | 0.082mg | 0% |
| Phenylalanine | 0.023mg | 0.157mg | 0% |
| Valine | 0.03mg | 0.219mg | 0% |
| Histidine | 0.016mg | 0.089mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more WaterWater | +14.7% |
| Contains more OtherOther | +49.3% |
| Contains more ProteinProtein | +314.3% |
| Contains more FatsFats | +4707.1% |
| Contains more CarbsCarbs | +72.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -98.4% |
| Contains more Mono. FatMonounsaturated fat | +20438.5% |
| Contains more Poly. FatPolyunsaturated fat | +2267.2% |
