Sauerkraut vs. Cod — In-Depth Nutrition Comparison
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The main differences between sauerkraut and cod
- Sauerkraut is richer in vitamin C, iron, and fiber, yet cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, and vitamin B3.
- Daily need coverage for vitamin B5 for cod is 3058% higher.
- Cod contains less sodium.
- Cod has a lower glycemic index than sauerkraut.
Food types used in this article are Sauerkraut, canned, solids and liquids and Fish, cod, Atlantic, raw.
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.
| Contains more CalciumCalcium | +87.5% |
| Contains more IronIron | +286.8% |
| Contains more CopperCopper | +242.9% |
| Contains more ManganeseManganese | +906.7% |
| Contains more MagnesiumMagnesium | +146.2% |
| Contains more PotassiumPotassium | +142.9% |
| Contains more ZincZinc | +136.8% |
| Contains more PhosphorusPhosphorus | +915% |
| Contains less SodiumSodium | -91.8% |
| Contains more SeleniumSelenium | +5416.7% |
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.
| Contains more Vitamin CVitamin C | +1370% |
| Contains more Vitamin KVitamin K | +12900% |
| Contains more FolateFolate | +242.9% |
| Contains more Vitamin AVitamin A | +1100% |
| Contains more Vitamin EVitamin E | +357.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +261.9% |
| Contains more Vitamin B2Vitamin B2 | +195.5% |
| Contains more Vitamin B3Vitamin B3 | +1342.7% |
| Contains more Vitamin B5Vitamin B5 | +164416.1% |
| Contains more Vitamin B6Vitamin B6 | +88.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +526.9% |
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:
17.81 g
Fats:
0.67 g
Carbs:
0 g
Water:
81.22 g
Other:
0.3 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +13.9% |
| Contains more OtherOther | +616.7% |
| Contains more ProteinProtein | +1857.1% |
| Contains more FatsFats | +378.6% |
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
0.131 g
Monounsaturated fat:
Mono. Fat
0.094 g
Polyunsaturated fat:
Poly. Fat
0.231 g
| Contains less Sat. FatSaturated fat | -74% |
| Contains more Mono. FatMonounsaturated fat | +623.1% |
| Contains more Poly. FatPolyunsaturated fat | +244.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B5 | 0.093mg | 153mg | 3058% |
| Selenium | 0.6µg | 33.1µg | 59% |
| Vitamin B12 | 0µg | 0.91µg | 38% |
| Protein | 0.91g | 17.81g | 34% |
| Sodium | 661mg | 54mg | 26% |
| Phosphorus | 20mg | 203mg | 26% |
| Vitamin C | 14.7mg | 1mg | 15% |
| Iron | 1.47mg | 0.38mg | 14% |
| Cholesterol | 0mg | 43mg | 14% |
| Fiber | 2.9g | 0g | 12% |
| Vitamin B3 | 0.143mg | 2.063mg | 12% |
| Vitamin K | 13µg | 0.1µg | 11% |
| Choline | 10.4mg | 65.2mg | 10% |
| Vitamin B6 | 0.13mg | 0.245mg | 9% |
| Copper | 0.096mg | 0.028mg | 8% |
| Potassium | 170mg | 413mg | 7% |
| Manganese | 0.151mg | 0.015mg | 6% |
| Magnesium | 13mg | 32mg | 5% |
| Vitamin D | 0IU | 36IU | 5% |
| Vitamin B1 | 0.021mg | 0.076mg | 5% |
| Vitamin D | 0µg | 0.9µg | 5% |
| Folate | 24µg | 7µg | 4% |
| Calories | 19kcal | 82kcal | 3% |
| Vitamin B2 | 0.022mg | 0.065mg | 3% |
| Vitamin E | 0.14mg | 0.64mg | 3% |
| Zinc | 0.19mg | 0.45mg | 2% |
| Vitamin A | 1µg | 12µg | 1% |
| Calcium | 30mg | 16mg | 1% |
| Carbs | 4.28g | 0g | 1% |
| Fats | 0.14g | 0.67g | 1% |
| Polyunsaturated fat | 0.067g | 0.231g | 1% |
| Net carbs | 1.38g | 0g | N/A |
| Sugar | 1.78g | 0g | N/A |
| Saturated fat | 0.034g | 0.131g | 0% |
| Monounsaturated fat | 0.013g | 0.094g | 0% |
| Tryptophan | 0.008mg | 0.199mg | 0% |
| Threonine | 0.025mg | 0.781mg | 0% |
| Isoleucine | 0.021mg | 0.821mg | 0% |
| Leucine | 0.029mg | 1.447mg | 0% |
| Lysine | 0.031mg | 1.635mg | 0% |
| Methionine | 0.009mg | 0.527mg | 0% |
| Phenylalanine | 0.023mg | 0.695mg | 0% |
| Valine | 0.03mg | 0.917mg | 0% |
| Histidine | 0.016mg | 0.524mg | 0% |
| Fructose | 0.04g | 0% | |
| Omega-3 - EPA | 0g | 0.064g | N/A |
| Omega-3 - DHA | 0g | 0.12g | N/A |
| Omega-3 - DPA | 0g | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
731%
Minerals Daily Need Coverage Score
24%
38%
Comparison summary
Which food is lower in Cholesterol?
Sauerkraut is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.097g)
Which food is cheaper?
Sauerkraut is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cod is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Cod contains less Sodium (difference - 607mg)
Which food is lower in glycemic index?
Cod is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Cod is relatively richer in vitamins
Which food is richer in minerals?
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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.