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  6. Sauerkraut vs. Salmon raw

Sauerkraut vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and salmon raw

  • Salmon raw is higher than sauerkraut in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, and copper.
  • Salmon raw covers your daily vitamin B12 needs 133% more than sauerkraut.
  • Sauerkraut contains 15 times more sodium than salmon raw. While sauerkraut contains 661mg of sodium, salmon raw contains only 44mg.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Fish, salmon, Atlantic, wild, raw.

Infographic

Sauerkraut vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +150%
Contains more IronIron +83.8%
Contains more ManganeseManganese +843.8%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +188.2%
Contains more CopperCopper +160.4%
Contains more ZincZinc +236.8%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +5983.3%

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%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B1Vitamin B1 +976.2%
Contains more Vitamin B2Vitamin B2 +1627.3%
Contains more Vitamin B3Vitamin B3 +5396.5%
Contains more Vitamin B5Vitamin B5 +1689.2%
Contains more Vitamin B6Vitamin B6 +529.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.6µg 36.5µg 65%
Vitamin B6 0.13mg 0.818mg 53%
Vitamin B3 0.143mg 7.86mg 48%
Protein 0.91g 19.84g 38%
Vitamin B5 0.093mg 1.664mg 31%
Vitamin B2 0.022mg 0.38mg 28%
Sodium 661mg 44mg 27%
Phosphorus 20mg 200mg 26%
Cholesterol 0mg 55mg 18%
Copper 0.096mg 0.25mg 17%
Vitamin B1 0.021mg 0.226mg 17%
Polyunsaturated fat 0.067g 2.539g 16%
Vitamin C 14.7mg 0mg 16%
Fiber 2.9g 0g 12%
Vitamin K 13µg 11%
Fats 0.14g 6.34g 10%
Potassium 170mg 490mg 9%
Iron 1.47mg 0.8mg 8%
Calories 19kcal 142kcal 6%
Manganese 0.151mg 0.016mg 6%
Monounsaturated fat 0.013g 2.103g 5%
Zinc 0.19mg 0.64mg 4%
Magnesium 13mg 29mg 4%
Saturated fat 0.034g 0.981g 4%
Calcium 30mg 12mg 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Vitamin A 1µg 12µg 1%
Carbs 4.28g 0g 1%
Net carbs 1.38g 0g N/A
Sugar 1.78g N/A
Folate 24µg 25µg 0%
Tryptophan 0.008mg 0.222mg 0%
Threonine 0.025mg 0.87mg 0%
Isoleucine 0.021mg 0.914mg 0%
Leucine 0.029mg 1.613mg 0%
Lysine 0.031mg 1.822mg 0%
Methionine 0.009mg 0.587mg 0%
Phenylalanine 0.023mg 0.775mg 0%
Valine 0.03mg 1.022mg 0%
Histidine 0.016mg 0.584mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.1%
Contains more ProteinProtein +2080.2%
Contains more FatsFats +4428.6%
Contains more OtherOther +147.4%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +16076.9%
Contains more Poly. FatPolyunsaturated fat +3689.6%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.