Sauerkraut vs. French toast — In-Depth Nutrition Comparison

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How are sauerkraut and french toast different?

Sauerkraut has more vitamin C; however, french toast is richer in selenium, vitamin B2, vitamin B1, phosphorus, vitamin B12, vitamin A, and vitamin B3.
French toast covers your daily need for cholesterol, 39% more than sauerkraut.
Sauerkraut has 49 times more vitamin C than french toast. Sauerkraut has 14.7mg of vitamin C, while french toast has 0.3mg.
Sauerkraut contains less saturated fat.
French toast has a higher glycemic index. The glycemic index of french toast is 67, while the glycemic index of sauerkraut is 32.

Sauerkraut, canned, solids, and liquids and French toast, prepared from recipe, made with low fat (2%) milk 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.

Sauerkraut

French toast

Contains more PotassiumPotassium	+26.9%
Contains more CopperCopper	+65.5%

Contains more MagnesiumMagnesium	+30.8%
Contains more CalciumCalcium	+233.3%
Contains more IronIron	+13.6%
Contains more ZincZinc	+252.6%
Contains more PhosphorusPhosphorus	+485%
Contains less SodiumSodium	-27.5%
Contains more ManganeseManganese	+24.5%
Contains more SeleniumSelenium	+3250%

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.

Sauerkraut

French toast

Contains more Vitamin CVitamin C	+4800%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+75.7%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+12300%
Contains more Vitamin B1Vitamin B1	+871.4%
Contains more Vitamin B2Vitamin B2	+1359.1%
Contains more Vitamin B3Vitamin B3	+1038.5%
Contains more Vitamin B5Vitamin B5	+490.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+79.2%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	0mg	116mg	39%
Selenium	0.6µg	20.1µg	35%
Vitamin B2	0.022mg	0.321mg	23%
Polyunsaturated fat	0.067g	2.594g	17%
Fats	0.14g	10.8g	16%
Vitamin C	14.7mg	0.3mg	16%
Vitamin B1	0.021mg	0.204mg	15%
Phosphorus	20mg	117mg	14%
Protein	0.91g	7.7g	14%
Vitamin A	1µg	124µg	14%
Vitamin B12	0µg	0.31µg	13%
Saturated fat	0.034g	2.723g	12%
Fiber	2.9g		12%
Monounsaturated fat	0.013g	4.524g	11%
Vitamin K	13µg		11%
Calories	19kcal	229kcal	11%
Vitamin B5	0.093mg	0.549mg	9%
Vitamin B3	0.143mg	1.628mg	9%
Sodium	661mg	479mg	8%
Carbs	4.28g	25g	7%
Calcium	30mg	100mg	7%
Folate	24µg	43µg	5%
Copper	0.096mg	0.058mg	4%
Zinc	0.19mg	0.67mg	4%
Vitamin B6	0.13mg	0.074mg	4%
Iron	1.47mg	1.67mg	3%
Manganese	0.151mg	0.188mg	2%
Choline	10.4mg		2%
Magnesium	13mg	17mg	1%
Potassium	170mg	134mg	1%
Vitamin E	0.14mg		1%
Net carbs	1.38g	25g	N/A
Sugar	1.78g		N/A
Tryptophan	0.008mg	0.094mg	0%
Threonine	0.025mg	0.305mg	0%
Isoleucine	0.021mg	0.375mg	0%
Leucine	0.029mg	0.621mg	0%
Lysine	0.031mg	0.413mg	0%
Methionine	0.009mg	0.188mg	0%
Phenylalanine	0.023mg	0.389mg	0%
Valine	0.03mg	0.419mg	0%
Histidine	0.016mg	0.179mg	0%
Fructose	0.04g		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.01g	N/A