Sauerkraut vs. Cracker — In-Depth Nutrition Comparison
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How are Sauerkraut and Cracker different?
- Sauerkraut has more Vitamin C, however, Cracker is richer in Vitamin K, Vitamin B2, Vitamin B1, Phosphorus, Iron, Vitamin B3, Vitamin E , and Folate.
- Cracker covers your daily need of Vitamin K 47% more than Sauerkraut.
- Sauerkraut contains less Saturated Fat.
Sauerkraut, canned, solids and liquids and Crackers, standard snack-type, regular types were used in this article.
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.
Contains
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Potassium
+44.1%
Contains
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Calcium
+300%
Contains
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Iron
+174.1%
Contains
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Magnesium
+38.5%
Contains
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Phosphorus
+1140%
Contains
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Zinc
+157.9%
Contains
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Manganese
+225.2%
Contains
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Selenium
+1016.7%
Equal in Sodium - 726
Equal in Copper - 0.104
Contains
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Potassium
+44.1%
Contains
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Calcium
+300%
Contains
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Iron
+174.1%
Contains
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Magnesium
+38.5%
Contains
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Phosphorus
+1140%
Contains
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Zinc
+157.9%
Contains
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Manganese
+225.2%
Contains
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Selenium
+1016.7%
Equal in Sodium - 726
Equal in Copper - 0.104
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+106.3%
Contains
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Vitamin E
+2064.3%
Contains
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Vitamin B1
+1881%
Contains
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Vitamin B2
+1972.7%
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Vitamin B3
+2943.4%
Contains
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Vitamin B5
+348.4%
Contains
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Folate
+283.3%
Contains
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Vitamin K
+433.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+106.3%
Contains
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Vitamin E
+2064.3%
Contains
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Vitamin B1
+1881%
Contains
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Vitamin B2
+1972.7%
Contains
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Vitamin B3
+2943.4%
Contains
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Vitamin B5
+348.4%
Contains
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Folate
+283.3%
Contains
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Vitamin K
+433.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+2846.5%
Contains
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Protein
+629.7%
Contains
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Fats
+18778.6%
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Carbs
+1332.2%
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Other
+15.8%
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Contains
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Water
+2846.5%
Contains
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Protein
+629.7%
Contains
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Fats
+18778.6%
Contains
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Carbs
+1332.2%
Contains
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Other
+15.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-99.4%
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Monounsaturated Fat
+50307.7%
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Polyunsaturated fat
+19507.5%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Saturated Fat:
5.562 g
Monounsaturated Fat:
6.553 g
Polyunsaturated fat:
13.137 g
Contains
less
Saturated Fat
-99.4%
Contains
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Monounsaturated Fat
+50307.7%
Contains
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Polyunsaturated fat
+19507.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+235.7%
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Fructose
+625%
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Maltose
+∞%
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
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Starch
+∞%
Contains
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Sucrose
+∞%
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Glucose
+235.7%
Contains
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Fructose
+625%
Contains
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.38g | 59g |
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| Protein | 0.91g | 6.64g |
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| Fats | 0.14g | 26.43g |
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| Carbs | 4.28g | 61.3g |
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| Calories | 19kcal | 510kcal |
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| Starch | 49.69g |
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| Fructose | 0.04g | 0.29g |
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| Sugar | 1.78g | 8.18g |
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| Fiber | 2.9g | 2.3g |
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| Calcium | 30mg | 120mg |
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| Iron | 1.47mg | 4.03mg |
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| Magnesium | 13mg | 18mg |
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| Phosphorus | 20mg | 248mg |
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| Potassium | 170mg | 118mg |
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| Sodium | 661mg | 726mg |
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| Zinc | 0.19mg | 0.49mg |
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| Copper | 0.096mg | 0.104mg |
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| Manganese | 0.151mg | 0.491mg |
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| Selenium | 0.6µg | 6.7µg |
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| Vitamin A | 18IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.14mg | 3.03mg |
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| Vitamin C | 14.7mg | 0mg |
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| Vitamin B1 | 0.021mg | 0.416mg |
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| Vitamin B2 | 0.022mg | 0.456mg |
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| Vitamin B3 | 0.143mg | 4.352mg |
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| Vitamin B5 | 0.093mg | 0.417mg |
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| Vitamin B6 | 0.13mg | 0.063mg |
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| Folate | 24µg | 92µg |
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| Vitamin K | 13µg | 69.3µg |
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| Tryptophan | 0.008mg | 0.084mg |
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| Threonine | 0.025mg | 0.193mg |
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| Isoleucine | 0.021mg | 0.246mg |
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| Leucine | 0.029mg | 0.471mg |
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| Lysine | 0.031mg | 0.103mg |
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| Methionine | 0.009mg | 0.112mg |
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| Phenylalanine | 0.023mg | 0.331mg |
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| Valine | 0.03mg | 0.294mg |
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| Histidine | 0.016mg | 0.145mg |
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| Trans Fat | 0g | 1.076g |
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| Saturated Fat | 0.034g | 5.562g |
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| Monounsaturated Fat | 0.013g | 6.553g |
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| Polyunsaturated fat | 0.067g | 13.137g |
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| Omega-6 - Eicosadienoic acid | 0.009g |
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| Omega-6 - Linoleic acid | 11.48g |
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| Omega-6 - Gamma-linoleic acid | 0.062g |
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| Omega-3 - ALA | 1.485g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
13%
53%
Minerals Daily Need Coverage Score
24%
56%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 6.4g)
Which food contains less Sodium?
Sauerkraut contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 5.528g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 31)
Which food is cheaper?
Sauerkraut is cheaper (difference - $1.4)
Which food is richer in minerals?
Cracker is relatively richer in minerals
Which food is richer in vitamins?
Cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)