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  6. Sauerkraut vs. Fajita

Sauerkraut vs. Fajita — In-Depth Nutrition Comparison

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Important differences between sauerkraut and fajita

  • Sauerkraut has more vitamin C and fiber; however, fajita has more phosphorus, selenium, vitamin B3, vitamin B12, vitamin B6, vitamin B2, and vitamin B5.
  • Fajita's daily need coverage for phosphorus is 37% more.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and USDA Commodity, chicken fajita strips, frozen.

Infographic

Sauerkraut vs Fajita 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%
Fajita
Fajita
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more CalciumCalcium +130.8%
Contains more IronIron +48.5%
Contains more CopperCopper +220%
Contains less SodiumSodium -17.3%
Contains more ManganeseManganese +128.8%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +67.1%
Contains more ZincZinc +621.1%
Contains more PhosphorusPhosphorus +1285%
Contains more SeleniumSelenium +2683.3%

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%
Fajita
Fajita
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 0% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +6400%
Contains more FolateFolate +500%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin B1Vitamin B1 +376.2%
Contains more Vitamin B2Vitamin B2 +868.2%
Contains more Vitamin B3Vitamin B3 +3242%
Contains more Vitamin B5Vitamin B5 +680.6%
Contains more Vitamin B6Vitamin B6 +197.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +551.9%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Fajita DV% diff.
Phosphorus 20mg 277mg 37%
Protein 0.91g 18.56g 35%
Selenium 0.6µg 16.7µg 29%
Vitamin B3 0.143mg 4.779mg 29%
Cholesterol 0mg 88mg 29%
Vitamin B12 0µg 0.54µg 23%
Vitamin B6 0.13mg 0.387mg 20%
Vitamin C 14.7mg 0mg 16%
Vitamin B2 0.022mg 0.213mg 15%
Vitamin B5 0.093mg 0.726mg 13%
Fiber 2.9g 0g 12%
Vitamin K 13µg 0.2µg 11%
Zinc 0.19mg 1.37mg 11%
Choline 10.4mg 67.8mg 10%
Fats 0.14g 5.73g 9%
Saturated fat 0.034g 1.596g 7%
Copper 0.096mg 0.03mg 7%
Polyunsaturated fat 0.067g 1.089g 7%
Vitamin B1 0.021mg 0.1mg 7%
Monounsaturated fat 0.013g 2.333g 6%
Calories 19kcal 135kcal 6%
Sodium 661mg 799mg 6%
Iron 1.47mg 0.99mg 6%
Folate 24µg 4µg 5%
Manganese 0.151mg 0.066mg 4%
Potassium 170mg 284mg 3%
Calcium 30mg 13mg 2%
Magnesium 13mg 22mg 2%
Vitamin E 0.14mg 0.22mg 1%
Carbs 4.28g 2.23g 1%
Net carbs 1.38g 2.23g N/A
Sugar 1.78g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0.2mg 0%
Threonine 0.025mg 0.452mg 0%
Isoleucine 0.021mg 0.813mg 0%
Leucine 0.029mg 1.56mg 0%
Lysine 0.031mg 1.857mg 0%
Methionine 0.009mg 0.552mg 0%
Phenylalanine 0.023mg 0.763mg 0%
Valine 0.03mg 0.847mg 0%
Histidine 0.016mg 0.68mg 0%
Fructose 0.04g 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g 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
Fajita
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more CarbsCarbs +91.9%
Contains more WaterWater +31%
Contains more ProteinProtein +1939.6%
Contains more FatsFats +3992.9%
Contains more OtherOther +34%

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
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +17846.2%
Contains more Poly. FatPolyunsaturated fat +1525.4%

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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

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.