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Sauerkraut vs. Crackers — In-Depth Nutrition Comparison

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How are sauerkraut and crackers different?

  • Sauerkraut has more vitamin C; however, crackers are richer in vitamin K, vitamin B2, vitamin B1, phosphorus, iron, vitamin B3, vitamin E, and folate.
  • Crackers cover your daily need for vitamin K, 47% more than sauerkraut.
  • Sauerkraut contains less saturated fat.
  • Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of sauerkraut is 32.

Sauerkraut, canned, solids and liquids and Crackers, standard snack-type, regular types were used in this article.

Infographic

Sauerkraut vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +44.1%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +300%
Contains more IronIron +174.1%
Contains more ZincZinc +157.9%
Contains more PhosphorusPhosphorus +1140%
Contains more ManganeseManganese +225.2%
Contains more SeleniumSelenium +1016.7%
~equal in Copper ~0.104mg
~equal in Sodium ~726mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin EVitamin E +2064.3%
Contains more Vitamin B1Vitamin B1 +1881%
Contains more Vitamin B2Vitamin B2 +1972.7%
Contains more Vitamin B3Vitamin B3 +2943.4%
Contains more Vitamin B5Vitamin B5 +348.4%
Contains more Vitamin KVitamin K +433.1%
Contains more FolateFolate +283.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.6mg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2846.5%
Contains more ProteinProtein +629.7%
Contains more FatsFats +18778.6%
Contains more CarbsCarbs +1332.2%
Contains more OtherOther +15.8%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +50307.7%
Contains more Poly. FatPolyunsaturated fat +19507.5%

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +235.7%
Contains more FructoseFructose +625%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Crackers DV% diff.
Polyunsaturated fat 0.067g 13.137g 87%
Vitamin K 13µg 69.3µg 47%
Fats 0.14g 26.43g 40%
Vitamin B2 0.022mg 0.456mg 33%
Vitamin B1 0.021mg 0.416mg 33%
Phosphorus 20mg 248mg 33%
Iron 1.47mg 4.03mg 32%
Vitamin B3 0.143mg 4.352mg 26%
Saturated fat 0.034g 5.562g 25%
Calories 19kcal 510kcal 25%
Starch 49.69g 20%
Carbs 4.28g 61.3g 19%
Vitamin E 0.14mg 3.03mg 19%
Folate 24µg 92µg 17%
Vitamin C 14.7mg 0mg 16%
Monounsaturated fat 0.013g 6.553g 16%
Manganese 0.151mg 0.491mg 15%
Selenium 0.6µg 6.7µg 11%
Protein 0.91g 6.64g 11%
Calcium 30mg 120mg 9%
Vitamin B5 0.093mg 0.417mg 6%
Vitamin B6 0.13mg 0.063mg 5%
Sodium 661mg 726mg 3%
Zinc 0.19mg 0.49mg 3%
Potassium 170mg 118mg 2%
Fiber 2.9g 2.3g 2%
Magnesium 13mg 18mg 1%
Copper 0.096mg 0.104mg 1%
Net carbs 1.38g 59g N/A
Sugar 1.78g 8.18g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 1.076g N/A
Choline 10.4mg 9.6mg 0%
Tryptophan 0.008mg 0.084mg 0%
Threonine 0.025mg 0.193mg 0%
Isoleucine 0.021mg 0.246mg 0%
Leucine 0.029mg 0.471mg 0%
Lysine 0.031mg 0.103mg 0%
Methionine 0.009mg 0.112mg 0%
Phenylalanine 0.023mg 0.331mg 0%
Valine 0.03mg 0.294mg 0%
Histidine 0.016mg 0.145mg 0%
Fructose 0.04g 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
24%
Sauerkraut
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 6.4g)
Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 5.528g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 31)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.4)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.