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  6. Sauerkraut vs. Caramel

Sauerkraut vs. Caramel — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and caramel

  • Sauerkraut has more iron, vitamin C, and fiber; however, caramel is higher in vitamin B2, phosphorus, vitamin B12, calcium, and vitamin B5.
  • Sauerkraut covers your daily need for sodium, 18% more than caramel.
  • Caramel has less sodium.
  • The glycemic index of caramel is higher.

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

Infographic

Sauerkraut vs Caramel 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 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
Contains more IronIron +950%
Contains more CopperCopper +433.3%
Contains more ManganeseManganese +1272.7%
Contains more MagnesiumMagnesium +30.8%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +25.9%
Contains more ZincZinc +131.6%
Contains more PhosphorusPhosphorus +470%
Contains less SodiumSodium -62.9%
Contains more SeleniumSelenium +200%

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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
Contains more Vitamin CVitamin C +3575%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin KVitamin K +622.2%
Contains more FolateFolate +500%
Contains more CholineCholine +30%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin B1Vitamin B1 +390.5%
Contains more Vitamin B2Vitamin B2 +1063.6%
Contains more Vitamin B5Vitamin B5 +566.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.148mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Caramel DV% diff.
Carbs 4.28g 77g 24%
Polyunsaturated fat 0.067g 3.478g 23%
Calories 19kcal 382kcal 18%
Vitamin B2 0.022mg 0.256mg 18%
Sodium 661mg 245mg 18%
Iron 1.47mg 0.14mg 17%
Vitamin C 14.7mg 0.4mg 16%
Vitamin B12 0µg 0.3µg 13%
Phosphorus 20mg 114mg 13%
Fiber 2.9g 0g 12%
Fats 0.14g 8.1g 12%
Saturated fat 0.034g 2.476g 11%
Vitamin B5 0.093mg 0.62mg 11%
Calcium 30mg 138mg 11%
Vitamin K 13µg 1.8µg 9%
Copper 0.096mg 0.018mg 9%
Protein 0.91g 4.6g 7%
Vitamin B1 0.021mg 0.103mg 7%
Vitamin B6 0.13mg 0.056mg 6%
Manganese 0.151mg 0.011mg 6%
Folate 24µg 4µg 5%
Monounsaturated fat 0.013g 1.542g 4%
Vitamin E 0.14mg 0.46mg 2%
Cholesterol 0mg 7mg 2%
Zinc 0.19mg 0.44mg 2%
Selenium 0.6µg 1.8µg 2%
Potassium 170mg 214mg 1%
Magnesium 13mg 17mg 1%
Vitamin A 1µg 12µg 1%
Net carbs 1.38g 77g N/A
Sugar 1.78g 65.5g N/A
Vitamin B3 0.143mg 0.148mg 0%
Choline 10.4mg 8mg 0%
Tryptophan 0.008mg 0.06mg 0%
Threonine 0.025mg 0.192mg 0%
Isoleucine 0.021mg 0.258mg 0%
Leucine 0.029mg 0.417mg 0%
Lysine 0.031mg 0.338mg 0%
Methionine 0.009mg 0.107mg 0%
Phenylalanine 0.023mg 0.205mg 0%
Valine 0.03mg 0.285mg 0%
Histidine 0.016mg 0.115mg 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
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 g
Contains more WaterWater +988.5%
Contains more OtherOther +19.4%
Contains more ProteinProtein +405.5%
Contains more FatsFats +5685.7%
Contains more CarbsCarbs +1699.1%

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
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +11761.5%
Contains more Poly. FatPolyunsaturated fat +5091%

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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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.