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  6. Sauerkraut vs. Feta

Sauerkraut vs. Feta — In-Depth Nutrition Comparison

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How are sauerkraut and feta different?

  • Sauerkraut contains less vitamin B12, vitamin B2, calcium, phosphorus, selenium, zinc, vitamin B6, and vitamin B5 than feta.
  • Feta covers your daily need for saturated fat, 75% more than sauerkraut.
  • Sauerkraut contains less saturated fat.

Sauerkraut, canned, solids, and liquids and Cheese, feta types were used in this article.

Infographic

Sauerkraut vs Feta 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%
Feta
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more PotassiumPotassium +174.2%
Contains more IronIron +126.2%
Contains more CopperCopper +200%
Contains less SodiumSodium -27.9%
Contains more ManganeseManganese +439.3%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +1543.3%
Contains more ZincZinc +1415.8%
Contains more PhosphorusPhosphorus +1585%
Contains more SeleniumSelenium +2400%

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%
Feta
Feta
11
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +622.2%
Contains more Vitamin AVitamin A +12400%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +3736.4%
Contains more Vitamin B3Vitamin B3 +593%
Contains more Vitamin B5Vitamin B5 +939.8%
Contains more Vitamin B6Vitamin B6 +226.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +48.1%

All nutrients comparison - raw data values

Nutrient Sauerkraut Feta DV% diff.
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.034g 14.946g 68%
Vitamin B2 0.022mg 0.844mg 63%
Calcium 30mg 493mg 46%
Phosphorus 20mg 337mg 45%
Fats 0.14g 21.28g 33%
Cholesterol 0mg 89mg 30%
Protein 0.91g 14.21g 27%
Selenium 0.6µg 15µg 26%
Zinc 0.19mg 2.88mg 24%
Vitamin B6 0.13mg 0.424mg 23%
Vitamin B5 0.093mg 0.967mg 17%
Vitamin C 14.7mg 0mg 16%
Vitamin A 1µg 125µg 14%
Monounsaturated fat 0.013g 4.623g 12%
Calories 19kcal 264kcal 12%
Fiber 2.9g 0g 12%
Sodium 661mg 917mg 11%
Vitamin B1 0.021mg 0.154mg 11%
Iron 1.47mg 0.65mg 10%
Vitamin K 13µg 1.8µg 9%
Copper 0.096mg 0.032mg 7%
Manganese 0.151mg 0.028mg 5%
Vitamin B3 0.143mg 0.991mg 5%
Polyunsaturated fat 0.067g 0.591g 3%
Potassium 170mg 62mg 3%
Vitamin D 0IU 16IU 2%
Folate 24µg 32µg 2%
Vitamin D 0µg 0.4µg 2%
Magnesium 13mg 19mg 1%
Choline 10.4mg 15.4mg 1%
Carbs 4.28g 4.09g 0%
Net carbs 1.38g 4.09g N/A
Sugar 1.78g 4.09g N/A
Vitamin E 0.14mg 0.18mg 0%
Tryptophan 0.008mg 0.2mg 0%
Threonine 0.025mg 0.637mg 0%
Isoleucine 0.021mg 0.803mg 0%
Leucine 0.029mg 1.395mg 0%
Lysine 0.031mg 1.219mg 0%
Methionine 0.009mg 0.368mg 0%
Phenylalanine 0.023mg 0.675mg 0%
Valine 0.03mg 1.065mg 0%
Histidine 0.016mg 0.397mg 0%
Fructose 0.04g 0%

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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more WaterWater +67.5%
Contains more ProteinProtein +1461.5%
Contains more FatsFats +15100%
Contains more OtherOther +141.9%
~equal in Carbs ~4.09g

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
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +35461.5%
Contains more Poly. FatPolyunsaturated fat +782.1%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.