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Sauerkraut vs. Cheesecake — In-Depth Nutrition Comparison

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What are the main differences between sauerkraut and cheesecake?

  • Sauerkraut is richer in vitamin C, iron, and fiber, while cheesecake is higher in vitamin B2, vitamin A, phosphorus, and vitamin B5.
  • Cheesecake's daily need coverage for saturated fat is 49% higher.
  • Cheesecake has 37 times less vitamin C than sauerkraut. Sauerkraut has 14.7mg of vitamin C, while cheesecake has 0.4mg.
  • Cheesecake is lower in sodium.
  • Cheesecake has a higher glycemic index (50) than sauerkraut (32).

We used Sauerkraut, canned, solids and liquids and Cheesecake commercially prepared types in this comparison.

Infographic

Sauerkraut vs Cheesecake infographic
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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.
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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +88.9%
Contains more IronIron +133.3%
Contains more CopperCopper +380%
Contains more CalciumCalcium +70%
Contains more ZincZinc +168.4%
Contains more PhosphorusPhosphorus +365%
Contains less SodiumSodium -33.7%
Contains more SeleniumSelenium +766.7%
~equal in Manganese ~0.14mg

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% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin CVitamin C +3575%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +195.5%
Contains more FolateFolate +33.3%
Contains more Vitamin AVitamin A +15800%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +777.3%
Contains more Vitamin B3Vitamin B3 +36.4%
Contains more Vitamin B5Vitamin B5 +514%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +341.3%

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
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more WaterWater +102.9%
Contains more OtherOther +138.9%
Contains more ProteinProtein +504.4%
Contains more FatsFats +15971.4%
Contains more CarbsCarbs +495.8%

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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +66315.4%
Contains more Poly. FatPolyunsaturated fat +2291%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Cheesecake DV% diff.
Saturated fat 0.034g 9.921g 45%
Fats 0.14g 22.5g 34%
Monounsaturated fat 0.013g 8.634g 22%
Cholesterol 0mg 55mg 18%
Vitamin A 1µg 159µg 18%
Vitamin C 14.7mg 0.4mg 16%
Calories 19kcal 321kcal 15%
Vitamin B2 0.022mg 0.193mg 13%
Iron 1.47mg 0.63mg 11%
Phosphorus 20mg 93mg 10%
Polyunsaturated fat 0.067g 1.602g 10%
Vitamin B5 0.093mg 0.571mg 10%
Fiber 2.9g 0.4g 10%
Sodium 661mg 438mg 10%
Protein 0.91g 5.5g 9%
Selenium 0.6µg 5.2µg 8%
Copper 0.096mg 0.02mg 8%
Vitamin K 13µg 4.4µg 7%
Carbs 4.28g 25.5g 7%
Vitamin B12 0µg 0.17µg 7%
Choline 10.4mg 45.9mg 6%
Vitamin B6 0.13mg 0.052mg 6%
Zinc 0.19mg 0.51mg 3%
Vitamin E 0.14mg 0.56mg 3%
Vitamin D 0µg 0.5µg 3%
Potassium 170mg 90mg 2%
Calcium 30mg 51mg 2%
Vitamin D 0IU 18IU 2%
Folate 24µg 18µg 2%
Vitamin B1 0.021mg 0.028mg 1%
Net carbs 1.38g 25.1g N/A
Magnesium 13mg 11mg 0%
Sugar 1.78g 21.8g N/A
Manganese 0.151mg 0.14mg 0%
Vitamin B3 0.143mg 0.195mg 0%
Tryptophan 0.008mg 0.064mg 0%
Threonine 0.025mg 0.222mg 0%
Isoleucine 0.021mg 0.281mg 0%
Leucine 0.029mg 0.464mg 0%
Lysine 0.031mg 0.372mg 0%
Methionine 0.009mg 0.136mg 0%
Phenylalanine 0.023mg 0.258mg 0%
Valine 0.03mg 0.314mg 0%
Histidine 0.016mg 0.133mg 0%
Fructose 0.04g 0%
Omega-3 - DHA 0g 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Cheesecake
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Sauerkraut
19%
Cheesecake
Minerals Daily Need Coverage Score
24%
Sauerkraut
22%
Cheesecake

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 55mg)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 20.02g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 9.887g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 18)
Which food contains less Sodium?
Cheesecake
Cheesecake contains less Sodium (difference - 223mg)
Which food is cheaper?
Cheesecake
Cheesecake is cheaper (difference - $1)
Which food is richer in vitamins?
Cheesecake
Cheesecake is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.