Sauerkraut vs. Graham cracker — In-Depth Nutrition Comparison
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Important differences between sauerkraut and graham cracker
- Sauerkraut has more vitamin C; however, graham cracker has more manganese, iron, vitamin B3, phosphorus, vitamin B2, vitamin B1, folate, selenium, and vitamin E.
- Graham cracker's daily need coverage for manganese is 38% more.
- Graham cracker has a higher glycemic index than sauerkraut.
The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Cookies, graham crackers, plain or honey (includes cinnamon).
Infographic
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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.
| Contains more MagnesiumMagnesium | +207.7% |
| Contains more CalciumCalcium | +156.7% |
| Contains more IronIron | +157.1% |
| Contains more CopperCopper | +77.1% |
| Contains more ZincZinc | +405.3% |
| Contains more PhosphorusPhosphorus | +825% |
| Contains less SodiumSodium | -30.6% |
| Contains more ManganeseManganese | +574.8% |
| Contains more SeleniumSelenium | +950% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more CholineCholine | +76.3% |
| Contains more Vitamin EVitamin E | +978.6% |
| Contains more Vitamin B1Vitamin B1 | +1161.9% |
| Contains more Vitamin B2Vitamin B2 | +1340.9% |
| Contains more Vitamin B3Vitamin B3 | +3004.2% |
| Contains more Vitamin B5Vitamin B5 | +351.6% |
| Contains more Vitamin B6Vitamin B6 | +20% |
| Contains more FolateFolate | +279.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2629.2% |
| Contains more OtherOther | +29.5% |
| Contains more ProteinProtein | +635.2% |
| Contains more FatsFats | +7471.4% |
| Contains more CarbsCarbs | +1714.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +19200% |
| Contains more Poly. FatPolyunsaturated fat | +7941.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +642.9% |
| Contains more FructoseFructose | +2375% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.151mg | 1.019mg | 38% |
| Polyunsaturated fat | 0.067g | 5.388g | 35% |
| Iron | 1.47mg | 3.78mg | 29% |
| Vitamin B3 | 0.143mg | 4.439mg | 27% |
| Carbs | 4.28g | 77.66g | 24% |
| Phosphorus | 20mg | 185mg | 24% |
| Vitamin B2 | 0.022mg | 0.317mg | 23% |
| Calories | 19kcal | 430kcal | 21% |
| Vitamin B1 | 0.021mg | 0.265mg | 20% |
| Starch | 46.56g | 19% | |
| Folate | 24µg | 91µg | 17% |
| Vitamin C | 14.7mg | 0mg | 16% |
| Fats | 0.14g | 10.6g | 16% |
| Protein | 0.91g | 6.69g | 12% |
| Selenium | 0.6µg | 6.3µg | 10% |
| Sodium | 661mg | 459mg | 9% |
| Vitamin E | 0.14mg | 1.51mg | 9% |
| Copper | 0.096mg | 0.17mg | 8% |
| Zinc | 0.19mg | 0.96mg | 7% |
| Saturated fat | 0.034g | 1.633g | 7% |
| Vitamin B5 | 0.093mg | 0.42mg | 7% |
| Magnesium | 13mg | 40mg | 6% |
| Monounsaturated fat | 0.013g | 2.509g | 6% |
| Calcium | 30mg | 77mg | 5% |
| Fiber | 2.9g | 3.4g | 2% |
| Vitamin B6 | 0.13mg | 0.156mg | 2% |
| Choline | 10.4mg | 5.9mg | 1% |
| Vitamin K | 13µg | 14.3µg | 1% |
| Fructose | 0.04g | 0.99g | 1% |
| Net carbs | 1.38g | 74.26g | N/A |
| Potassium | 170mg | 170mg | 0% |
| Sugar | 1.78g | 24.85g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0g | 0.055g | N/A |
| 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% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
32%
Minerals Daily Need Coverage Score
24%
60%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 23.07g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 1.599g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 202mg)
Which food is cheaper?
Graham cracker is cheaper (difference - $1)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)