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Sauerkraut vs. Crab stick — In-Depth Nutrition Comparison

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What are the differences between sauerkraut and crab stick?

  • Sauerkraut is higher in vitamin C, iron, vitamin K, fiber, and copper; however, crab stick is richer in selenium, phosphorus, vitamin B12, and magnesium.
  • Crab stick's daily need coverage for selenium is 39% more.
  • Sauerkraut has a lower glycemic index (32) than crab stick (50).

We used Sauerkraut, canned, solids and liquids and Crustaceans, crab, alaska king, imitation, made from surimi types in this article.

Infographic

Sauerkraut vs Crab stick 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +130.8%
Contains more PotassiumPotassium +88.9%
Contains more IronIron +276.9%
Contains more CopperCopper +200%
Contains more ManganeseManganese +1272.7%
Contains more MagnesiumMagnesium +230.8%
Contains more ZincZinc +73.7%
Contains more PhosphorusPhosphorus +1310%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +3616.7%

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +3150%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +263.6%
Contains more Vitamin B3Vitamin B3 +333.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg

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% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more WaterWater +23.9%
Contains more ProteinProtein +737.4%
Contains more FatsFats +228.6%
Contains more CarbsCarbs +250.5%
~equal in Other ~2.26g

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +2015.4%
Contains more Poly. FatPolyunsaturated fat +113.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 30% 27% 6%
Starch: 3.5 g
Sucrose: 2.95 g
Glucose: 2.68 g
Fructose: 0.62 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1814.3%
Contains more FructoseFructose +1450%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Crab stick DV% diff.
Selenium 0.6µg 22.3µg 39%
Phosphorus 20mg 282mg 37%
Vitamin B12 0µg 0.57µg 24%
Vitamin C 14.7mg 0mg 16%
Iron 1.47mg 0.39mg 14%
Protein 0.91g 7.62g 13%
Vitamin K 13µg 0.4µg 11%
Fiber 2.9g 0.5g 10%
Cholesterol 0mg 20mg 7%
Magnesium 13mg 43mg 7%
Copper 0.096mg 0.032mg 7%
Sodium 661mg 529mg 6%
Folate 24µg 0µg 6%
Manganese 0.151mg 0.011mg 6%
Carbs 4.28g 15g 4%
Vitamin B2 0.022mg 0.08mg 4%
Calories 19kcal 95kcal 4%
Vitamin B3 0.143mg 0.62mg 3%
Potassium 170mg 90mg 2%
Vitamin B5 0.093mg 0mg 2%
Calcium 30mg 13mg 2%
Monounsaturated fat 0.013g 0.275g 1%
Saturated fat 0.034g 0.216g 1%
Starch 3.5g 1%
Zinc 0.19mg 0.33mg 1%
Vitamin B1 0.021mg 0.03mg 1%
Fructose 0.04g 0.62g 1%
Polyunsaturated fat 0.067g 0.143g 1%
Fats 0.14g 0.46g 0%
Net carbs 1.38g 14.5g N/A
Sugar 1.78g 6.25g N/A
Vitamin E 0.14mg 0.17mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B6 0.13mg 0.13mg 0%
Trans fat 0g 0.008g N/A
Choline 10.4mg 13mg 0%
Tryptophan 0.008mg 0.075mg 0%
Threonine 0.025mg 0.285mg 0%
Isoleucine 0.021mg 0.23mg 0%
Leucine 0.029mg 0.607mg 0%
Lysine 0.031mg 0.707mg 0%
Methionine 0.009mg 0.261mg 0%
Phenylalanine 0.023mg 0.26mg 0%
Valine 0.03mg 0.286mg 0%
Histidine 0.016mg 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Crab stick
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
12%
Crab stick
Minerals Daily Need Coverage Score
24%
Sauerkraut
39%
Crab stick

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 4.47g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.182g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 18)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $11)
Which food contains less Sodium?
Crab stick
Crab stick contains less Sodium (difference - 132mg)
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.
Which food is richer in vitamins?
?
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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.