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  6. Sauerkraut vs. Crab meat

Sauerkraut vs. Crab meat — In-Depth Nutrition Comparison

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What are the main differences between sauerkraut and crab meat?

  • Sauerkraut is richer in fiber and iron, while crab meat is higher in vitamin B12, copper, selenium, zinc, phosphorus, and magnesium.
  • Crab meat's daily need coverage for vitamin B12 is 479% higher.
  • Sauerkraut is lower in sodium.
  • Sauerkraut has a higher glycemic index (32) than crab meat (0).

We used Sauerkraut, canned, solids, and liquids and Crustaceans, crab, alaska king, cooked, moist heat types in this comparison.

Infographic

Sauerkraut vs Crab meat 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more IronIron +93.4%
Contains less SodiumSodium -38.3%
Contains more ManganeseManganese +277.5%
Contains more MagnesiumMagnesium +384.6%
Contains more CalciumCalcium +96.7%
Contains more PotassiumPotassium +54.1%
Contains more CopperCopper +1131.3%
Contains more ZincZinc +3910.5%
Contains more PhosphorusPhosphorus +1300%
Contains more SeleniumSelenium +6566.7%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin CVitamin C +93.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +152.4%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +837.1%
Contains more Vitamin B5Vitamin B5 +330.1%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +112.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.096mg 1.182mg 121%
Selenium 0.6µg 40µg 72%
Zinc 0.19mg 7.62mg 68%
Phosphorus 20mg 280mg 37%
Protein 0.91g 19.35g 37%
Sodium 661mg 1072mg 18%
Cholesterol 0mg 53mg 18%
Magnesium 13mg 63mg 12%
Fiber 2.9g 0g 12%
Vitamin K 13µg 11%
Iron 1.47mg 0.76mg 9%
Vitamin C 14.7mg 7.6mg 8%
Vitamin B3 0.143mg 1.34mg 7%
Folate 24µg 51µg 7%
Vitamin B5 0.093mg 0.4mg 6%
Manganese 0.151mg 0.04mg 5%
Vitamin B6 0.13mg 0.18mg 4%
Calories 19kcal 97kcal 4%
Polyunsaturated fat 0.067g 0.536g 3%
Vitamin B1 0.021mg 0.053mg 3%
Vitamin B2 0.022mg 0.055mg 3%
Potassium 170mg 262mg 3%
Calcium 30mg 59mg 3%
Fats 0.14g 1.54g 2%
Choline 10.4mg 2%
Vitamin A 1µg 9µg 1%
Vitamin E 0.14mg 1%
Carbs 4.28g 0g 1%
Net carbs 1.38g 0g N/A
Sugar 1.78g N/A
Saturated fat 0.034g 0.133g 0%
Monounsaturated fat 0.013g 0.185g 0%
Tryptophan 0.008mg 0.269mg 0%
Threonine 0.025mg 0.783mg 0%
Isoleucine 0.021mg 0.938mg 0%
Leucine 0.029mg 1.536mg 0%
Lysine 0.031mg 1.684mg 0%
Methionine 0.009mg 0.545mg 0%
Phenylalanine 0.023mg 0.817mg 0%
Valine 0.03mg 0.91mg 0%
Histidine 0.016mg 0.393mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.3%
Contains more OtherOther +37.8%
Contains more ProteinProtein +2026.4%
Contains more FatsFats +1000%

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +1323.1%
Contains more Poly. FatPolyunsaturated fat +700%

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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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.