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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

Sauerkraut vs Cod 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%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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.
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%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Cod
Cod
2
18% 81%
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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Cod
Cod
2
29% 21% 51%
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.
Sauerkraut Cod
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Cod 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?

ok
ok
is better in case of low diet
Sauerkraut Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
Minerals Daily Need Coverage Score
24%
Sauerkraut
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.097g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 607mg)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Cod
Cod 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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.