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  6. Sauerkraut vs. Crab

Sauerkraut vs. Crab — In-Depth Nutrition Comparison

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Significant differences between sauerkraut and crab

  • Sauerkraut has more vitamin C; however, crab is richer in vitamin B12, copper, selenium, zinc, phosphorus, vitamin B5, vitamin B3, and choline.
  • Crab covers your daily vitamin B12 needs 139% more than sauerkraut.
  • Crab has 4 times less vitamin C than sauerkraut. Sauerkraut has 14.7mg of vitamin C, while crab has 3.3mg.
  • Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of crab is 0.

Specific food types used in this comparison are Sauerkraut, canned, solids, and liquids and Crustaceans, crab, blue, canned.

Infographic

Sauerkraut vs Crab 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%
Crab
Crab
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more IronIron +194%
Contains more ManganeseManganese +104.1%
Contains more MagnesiumMagnesium +176.9%
Contains more CalciumCalcium +203.3%
Contains more PotassiumPotassium +52.4%
Contains more CopperCopper +747.9%
Contains more ZincZinc +1905.3%
Contains more PhosphorusPhosphorus +1070%
Contains less SodiumSodium -14.8%
Contains more SeleniumSelenium +7050%

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%
Crab
Crab
8
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin CVitamin C +345.5%
Contains more Vitamin KVitamin K +4233.3%
Contains more Vitamin EVitamin E +1214.3%
Contains more Vitamin B2Vitamin B2 +322.7%
Contains more Vitamin B3Vitamin B3 +1821%
Contains more Vitamin B5Vitamin B5 +972%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +112.5%
Contains more CholineCholine +677.9%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.023mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Copper 0.096mg 0.814mg 80%
Selenium 0.6µg 42.9µg 77%
Protein 0.91g 17.88g 34%
Zinc 0.19mg 3.81mg 33%
Cholesterol 0mg 97mg 32%
Phosphorus 20mg 234mg 31%
Vitamin B5 0.093mg 0.997mg 18%
Vitamin B3 0.143mg 2.747mg 16%
Choline 10.4mg 80.9mg 13%
Vitamin C 14.7mg 3.3mg 13%
Iron 1.47mg 0.5mg 12%
Fiber 2.9g 0g 12%
Vitamin K 13µg 0.3µg 11%
Vitamin E 0.14mg 1.84mg 11%
Folate 24µg 51µg 7%
Calcium 30mg 91mg 6%
Magnesium 13mg 36mg 5%
Vitamin B2 0.022mg 0.093mg 5%
Sodium 661mg 563mg 4%
Calories 19kcal 83kcal 3%
Manganese 0.151mg 0.074mg 3%
Potassium 170mg 259mg 3%
Vitamin B6 0.13mg 0.156mg 2%
Carbs 4.28g 0g 1%
Fats 0.14g 0.74g 1%
Saturated fat 0.034g 0.201g 1%
Polyunsaturated fat 0.067g 0.258g 1%
Net carbs 1.38g 0g N/A
Sugar 1.78g 0g N/A
Vitamin A 1µg 1µg 0%
Vitamin B1 0.021mg 0.023mg 0%
Trans fat 0g 0.014g N/A
Monounsaturated fat 0.013g 0.129g 0%
Tryptophan 0.008mg 0.226mg 0%
Threonine 0.025mg 0.727mg 0%
Isoleucine 0.021mg 0.776mg 0%
Leucine 0.029mg 1.307mg 0%
Lysine 0.031mg 1.386mg 0%
Methionine 0.009mg 0.452mg 0%
Phenylalanine 0.023mg 0.708mg 0%
Valine 0.03mg 0.806mg 0%
Histidine 0.016mg 0.393mg 0%
Fructose 0.04g 0g 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
Crab
Crab
2
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.1%
Contains more OtherOther +27.2%
Contains more ProteinProtein +1864.8%
Contains more FatsFats +428.6%

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
Crab
Crab
2
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +892.3%
Contains more Poly. FatPolyunsaturated fat +285.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.