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  6. Sauerkraut vs. Blue cheese

Sauerkraut vs. Blue cheese — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and blue cheese

  • Sauerkraut has less phosphorus, vitamin B12, calcium, vitamin B5, vitamin B2, selenium, and zinc than blue cheese.
  • Blue cheese covers your daily need for saturated fat, 93% more than sauerkraut.

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

Infographic

Sauerkraut vs Blue cheese 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more IronIron +374.2%
Contains more CopperCopper +140%
Contains less SodiumSodium -42.3%
Contains more ManganeseManganese +1577.8%
Contains more MagnesiumMagnesium +76.9%
Contains more CalciumCalcium +1660%
Contains more PotassiumPotassium +50.6%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1835%
Contains more SeleniumSelenium +2316.7%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +441.7%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38.1%
Contains more Vitamin B2Vitamin B2 +1636.4%
Contains more Vitamin B3Vitamin B3 +610.5%
Contains more Vitamin B5Vitamin B5 +1759.1%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +48.1%

All nutrients comparison - raw data values

Nutrient Sauerkraut Blue cheese DV% diff.
Saturated fat 0.034g 18.669g 85%
Phosphorus 20mg 387mg 52%
Vitamin B12 0µg 1.22µg 51%
Calcium 30mg 528mg 50%
Fats 0.14g 28.74g 44%
Protein 0.91g 21.4g 41%
Vitamin B5 0.093mg 1.729mg 33%
Vitamin B2 0.022mg 0.382mg 28%
Selenium 0.6µg 14.5µg 25%
Cholesterol 0mg 75mg 25%
Zinc 0.19mg 2.66mg 22%
Vitamin A 1µg 198µg 22%
Sodium 661mg 1146mg 21%
Monounsaturated fat 0.013g 7.778g 19%
Calories 19kcal 353kcal 17%
Vitamin C 14.7mg 0mg 16%
Iron 1.47mg 0.31mg 15%
Fiber 2.9g 0g 12%
Vitamin K 13µg 2.4µg 9%
Copper 0.096mg 0.04mg 6%
Manganese 0.151mg 0.009mg 6%
Vitamin B3 0.143mg 1.016mg 5%
Polyunsaturated fat 0.067g 0.8g 5%
Vitamin B6 0.13mg 0.166mg 3%
Vitamin D 0IU 21IU 3%
Folate 24µg 36µg 3%
Potassium 170mg 256mg 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 13mg 23mg 2%
Vitamin B1 0.021mg 0.029mg 1%
Carbs 4.28g 2.34g 1%
Choline 10.4mg 15.4mg 1%
Vitamin E 0.14mg 0.25mg 1%
Net carbs 1.38g 2.34g N/A
Sugar 1.78g 0.5g N/A
Tryptophan 0.008mg 0.312mg 0%
Threonine 0.025mg 0.785mg 0%
Isoleucine 0.021mg 1.124mg 0%
Leucine 0.029mg 1.919mg 0%
Lysine 0.031mg 1.852mg 0%
Methionine 0.009mg 0.584mg 0%
Phenylalanine 0.023mg 1.087mg 0%
Valine 0.03mg 1.556mg 0%
Histidine 0.016mg 0.758mg 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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more CarbsCarbs +82.9%
Contains more WaterWater +118.2%
Contains more ProteinProtein +2251.6%
Contains more FatsFats +20428.6%
Contains more OtherOther +137.7%

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +59730.8%
Contains more Poly. FatPolyunsaturated fat +1094%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.