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  6. Sauerkraut vs. Condensed milk

Sauerkraut vs. Condensed milk — In-Depth Nutrition Comparison

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The main differences between sauerkraut and condensed milk

  • Sauerkraut is richer in iron and vitamin C, yet condensed milk is richer in phosphorus, vitamin B2, selenium, calcium, vitamin B12, and choline.
  • Daily need coverage for phosphorus for condensed milk is 33% higher.
  • Sauerkraut contains 8 times more iron than condensed milk. Sauerkraut contains 1.47mg of iron, while condensed milk contains 0.19mg.
  • Condensed milk contains less sodium.
  • Sauerkraut has a lower glycemic index than condensed milk.

Food types used in this article are Sauerkraut, canned, solids, and liquids and Milk, canned, condensed, sweetened.

Infographic

Sauerkraut vs Condensed milk 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 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Contains more IronIron +673.7%
Contains more CopperCopper +540%
Contains more ManganeseManganese +2416.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +846.7%
Contains more PotassiumPotassium +118.2%
Contains more ZincZinc +394.7%
Contains more PhosphorusPhosphorus +1165%
Contains less SodiumSodium -80.8%
Contains more SeleniumSelenium +2366.7%

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 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Contains more Vitamin CVitamin C +465.4%
Contains more Vitamin B6Vitamin B6 +154.9%
Contains more Vitamin KVitamin K +2066.7%
Contains more FolateFolate +118.2%
Contains more Vitamin AVitamin A +7300%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +328.6%
Contains more Vitamin B2Vitamin B2 +1790.9%
Contains more Vitamin B3Vitamin B3 +46.9%
Contains more Vitamin B5Vitamin B5 +706.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +756.7%

All nutrients comparison - raw data values

Nutrient Sauerkraut Condensed milk DV% diff.
Phosphorus 20mg 253mg 33%
Vitamin B2 0.022mg 0.416mg 30%
Selenium 0.6µg 14.8µg 26%
Calcium 30mg 284mg 25%
Saturated fat 0.034g 5.486g 25%
Sodium 661mg 127mg 23%
Vitamin B12 0µg 0.44µg 18%
Carbs 4.28g 54.4g 17%
Iron 1.47mg 0.19mg 16%
Calories 19kcal 321kcal 15%
Protein 0.91g 7.91g 14%
Choline 10.4mg 89.1mg 14%
Fats 0.14g 8.7g 13%
Vitamin B5 0.093mg 0.75mg 13%
Vitamin C 14.7mg 2.6mg 13%
Fiber 2.9g 0g 12%
Cholesterol 0mg 34mg 11%
Vitamin K 13µg 0.6µg 10%
Copper 0.096mg 0.015mg 9%
Vitamin A 1µg 74µg 8%
Zinc 0.19mg 0.94mg 7%
Potassium 170mg 371mg 6%
Monounsaturated fat 0.013g 2.427g 6%
Vitamin B6 0.13mg 0.051mg 6%
Vitamin B1 0.021mg 0.09mg 6%
Manganese 0.151mg 0.006mg 6%
Magnesium 13mg 26mg 3%
Folate 24µg 11µg 3%
Polyunsaturated fat 0.067g 0.337g 2%
Vitamin D 0IU 6IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 1.38g 54.4g N/A
Sugar 1.78g 54.4g N/A
Vitamin E 0.14mg 0.16mg 0%
Vitamin B3 0.143mg 0.21mg 0%
Tryptophan 0.008mg 0.112mg 0%
Threonine 0.025mg 0.357mg 0%
Isoleucine 0.021mg 0.479mg 0%
Leucine 0.029mg 0.775mg 0%
Lysine 0.031mg 0.627mg 0%
Methionine 0.009mg 0.198mg 0%
Phenylalanine 0.023mg 0.382mg 0%
Valine 0.03mg 0.529mg 0%
Histidine 0.016mg 0.214mg 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
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
Contains more WaterWater +240.6%
Contains more OtherOther +17.5%
Contains more ProteinProtein +769.2%
Contains more FatsFats +6114.3%
Contains more CarbsCarbs +1171%

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
66% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +18569.2%
Contains more Poly. FatPolyunsaturated fat +403%

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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. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.