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  6. Sauerkraut vs. Cheese sandwich

Sauerkraut vs. Cheese sandwich — In-Depth Nutrition Comparison

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Important differences between sauerkraut and cheese sandwich

  • Sauerkraut has more vitamin C; however, cheese sandwich has more phosphorus, selenium, manganese, vitamin B2, vitamin B1, vitamin B3, calcium, and iron.
  • Cheese sandwich's daily need coverage for phosphorus is 52% more.
  • Sauerkraut has 10 times more vitamin C than cheese sandwich. Sauerkraut has 14.7mg of vitamin C, while cheese sandwich has 1.5mg.
  • Sauerkraut is lower in saturated fat.
  • Cheese sandwich has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Crackers, wheat, sandwich, with cheese filling.

Infographic

Sauerkraut vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -21.2%
Contains more MagnesiumMagnesium +315.4%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +80%
Contains more IronIron +78.2%
Contains more CopperCopper +66.7%
Contains more ZincZinc +357.9%
Contains more PhosphorusPhosphorus +1810%
Contains more ManganeseManganese +617.2%
Contains more SeleniumSelenium +3950%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +880%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin B1Vitamin B1 +1604.8%
Contains more Vitamin B2Vitamin B2 +1840.9%
Contains more Vitamin B3Vitamin B3 +2127.3%
Contains more Vitamin B5Vitamin B5 +568.8%
Contains more Vitamin B6Vitamin B6 +100.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Cheese sandwich DV% diff.
Polyunsaturated fat 0.067g 9.166g 61%
Phosphorus 20mg 382mg 52%
Selenium 0.6µg 24.3µg 43%
Manganese 0.151mg 1.083mg 41%
Fats 0.14g 25g 38%
Vitamin B2 0.022mg 0.427mg 31%
Vitamin B1 0.021mg 0.358mg 28%
Monounsaturated fat 0.013g 10.351g 26%
Calories 19kcal 497kcal 24%
Vitamin B3 0.143mg 3.185mg 19%
Saturated fat 0.034g 4.129g 19%
Protein 0.91g 9.8g 18%
Carbs 4.28g 58.2g 18%
Calcium 30mg 204mg 17%
Vitamin C 14.7mg 1.5mg 15%
Iron 1.47mg 2.62mg 14%
Vitamin K 13µg 11%
Vitamin B5 0.093mg 0.622mg 11%
Vitamin B6 0.13mg 0.261mg 10%
Folate 24µg 64µg 10%
Magnesium 13mg 54mg 10%
Sodium 661mg 839mg 8%
Copper 0.096mg 0.16mg 7%
Zinc 0.19mg 0.87mg 6%
Vitamin B12 0µg 0.12µg 5%
Potassium 170mg 306mg 4%
Cholesterol 0mg 7mg 2%
Vitamin A 1µg 21µg 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Fiber 2.9g 3.1g 1%
Net carbs 1.38g 55.1g N/A
Sugar 1.78g N/A
Tryptophan 0.008mg 0.13mg 0%
Threonine 0.025mg 0.298mg 0%
Isoleucine 0.021mg 0.383mg 0%
Leucine 0.029mg 0.698mg 0%
Lysine 0.031mg 0.344mg 0%
Methionine 0.009mg 0.167mg 0%
Phenylalanine 0.023mg 0.472mg 0%
Valine 0.03mg 0.438mg 0%
Histidine 0.016mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2791.3%
Contains more ProteinProtein +976.9%
Contains more FatsFats +17757.1%
Contains more CarbsCarbs +1259.8%
Contains more OtherOther +76.7%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +79523.1%
Contains more Poly. FatPolyunsaturated fat +13580.6%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.