Sauerkraut vs. English muffin — In-Depth Nutrition Comparison
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How are sauerkraut and English muffins different?
- Sauerkraut has more vitamin C, iron, and vitamin B6; however, English muffins are richer in phosphorus, vitamin B1, vitamin B2, manganese, vitamin B3, and vitamin B5.
- Sauerkraut covers your daily need for vitamin C, 16% more than English muffins.
- Sauerkraut has 3 times more vitamin B6 than English muffins. Sauerkraut has 0.13mg of vitamin B6, while English muffins have 0.043mg.
- English muffins contain less sodium.
- English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of sauerkraut is 32.
Sauerkraut, canned, solids, and liquids and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types were used in this article.
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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 more PotassiumPotassium | +29.8% |
| Contains more IronIron | +65.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more CalciumCalcium | +73.3% |
| Contains more CopperCopper | +34.4% |
| Contains more ZincZinc | +268.4% |
| Contains more PhosphorusPhosphorus | +565% |
| Contains less SodiumSodium | -29.8% |
| Contains more ManganeseManganese | +136.4% |
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 more Vitamin CVitamin C | +14600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +202.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +761.9% |
| Contains more Vitamin B2Vitamin B2 | +600% |
| Contains more Vitamin B3Vitamin B3 | +995.1% |
| Contains more Vitamin B5Vitamin B5 | +379.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +54.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 20mg | 133mg | 16% |
| Vitamin C | 14.7mg | 0.1mg | 16% |
| Protein | 0.91g | 7.7g | 14% |
| Carbs | 4.28g | 46g | 14% |
| Vitamin B1 | 0.021mg | 0.181mg | 13% |
| Calories | 19kcal | 235kcal | 11% |
| Vitamin K | 13µg | 11% | |
| Vitamin B2 | 0.022mg | 0.154mg | 10% |
| Vitamin B3 | 0.143mg | 1.566mg | 9% |
| Sodium | 661mg | 464mg | 9% |
| Manganese | 0.151mg | 0.357mg | 9% |
| Vitamin B6 | 0.13mg | 0.043mg | 7% |
| Vitamin B5 | 0.093mg | 0.446mg | 7% |
| Iron | 1.47mg | 0.89mg | 7% |
| Polyunsaturated fat | 0.067g | 0.888g | 5% |
| Zinc | 0.19mg | 0.7mg | 5% |
| Copper | 0.096mg | 0.129mg | 4% |
| Folate | 24µg | 37µg | 3% |
| Fats | 0.14g | 1.8g | 3% |
| Vitamin B12 | 0µg | 0.04µg | 2% |
| Magnesium | 13mg | 21mg | 2% |
| Choline | 10.4mg | 2% | |
| Calcium | 30mg | 52mg | 2% |
| Monounsaturated fat | 0.013g | 0.302g | 1% |
| Saturated fat | 0.034g | 0.259g | 1% |
| Potassium | 170mg | 131mg | 1% |
| Selenium | 0.6µg | 1% | |
| Vitamin E | 0.14mg | 1% | |
| Fiber | 2.9g | 2.7g | 1% |
| Net carbs | 1.38g | 43.3g | N/A |
| Sugar | 1.78g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.008mg | 0.092mg | 0% |
| Threonine | 0.025mg | 0.242mg | 0% |
| Isoleucine | 0.021mg | 0.315mg | 0% |
| Leucine | 0.029mg | 0.553mg | 0% |
| Lysine | 0.031mg | 0.241mg | 0% |
| Methionine | 0.009mg | 0.139mg | 0% |
| Phenylalanine | 0.023mg | 0.379mg | 0% |
| Valine | 0.03mg | 0.353mg | 0% |
| Histidine | 0.016mg | 0.17mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
| Contains more WaterWater | +119.8% |
| Contains more ProteinProtein | +746.2% |
| Contains more FatsFats | +1185.7% |
| Contains more CarbsCarbs | +974.8% |
| Contains more OtherOther | +11.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.302 g
Polyunsaturated fat:
Poly. Fat
0.888 g
| Contains less Sat. FatSaturated fat | -86.9% |
| Contains more Mono. FatMonounsaturated fat | +2223.1% |
| Contains more Poly. FatPolyunsaturated fat | +1225.4% |
