Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sauerkraut
  5. Compare
  6. Sauerkraut vs. Mackerel

Sauerkraut vs. Mackerel — In-Depth Nutrition Comparison

Compare

How are sauerkraut and mackerel different?

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, vitamin B3, and choline than sauerkraut.
  • Daily need coverage for vitamin B12 for mackerel is 500% higher.
  • Sauerkraut has less sodium.
  • Mackerel has a lower glycemic index (0) than sauerkraut (32).

Sauerkraut, canned, solids, and liquids and Fish, mackerel, salted are the varieties used in this article.

Infographic

Sauerkraut vs Mackerel 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +361.5%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +205.9%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +1170%
Contains more SeleniumSelenium +12133.3%
~equal in Iron ~1.4mg
~equal in Copper ~0.1mg

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%
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +60%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +763.6%
Contains more Vitamin B3Vitamin B3 +2207.7%
Contains more Vitamin B6Vitamin B6 +215.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +876.9%
~equal in Vitamin B1 ~0.02mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 661mg 4450mg 165%
Selenium 0.6µg 73.4µg 132%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Polyunsaturated fat 0.067g 6.21g 41%
Fats 0.14g 25.1g 38%
Protein 0.91g 18.5g 35%
Phosphorus 20mg 254mg 33%
Cholesterol 0mg 95mg 32%
Saturated fat 0.034g 7.148g 32%
Vitamin B6 0.13mg 0.41mg 22%
Monounsaturated fat 0.013g 8.32g 21%
Vitamin B3 0.143mg 3.3mg 20%
Choline 10.4mg 101.6mg 17%
Vitamin C 14.7mg 0mg 16%
Vitamin E 0.14mg 2.38mg 15%
Calories 19kcal 305kcal 14%
Vitamin B2 0.022mg 0.19mg 13%
Fiber 2.9g 0g 12%
Magnesium 13mg 60mg 11%
Potassium 170mg 520mg 10%
Zinc 0.19mg 1.1mg 8%
Manganese 0.151mg 7%
Vitamin A 1µg 47µg 5%
Vitamin K 13µg 7.8µg 4%
Calcium 30mg 66mg 4%
Vitamin B5 0.093mg 2%
Folate 24µg 15µg 2%
Carbs 4.28g 0g 1%
Iron 1.47mg 1.4mg 1%
Net carbs 1.38g 0g N/A
Sugar 1.78g 0g N/A
Copper 0.096mg 0.1mg 0%
Vitamin B1 0.021mg 0.02mg 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +115.2%
Contains more ProteinProtein +1933%
Contains more FatsFats +17828.6%
Contains more OtherOther +523.3%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +63900%
Contains more Poly. FatPolyunsaturated fat +9168.7%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.