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Sauerkraut vs Gratin - In-Depth Nutrition Comparison

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Important differences between Sauerkraut and Gratin

  • Sauerkraut has more Iron, however Gratin has more Phosphorus, Calcium, Vitamin B2, Copper, Vitamin A RAE, and Potassium.
  • Gratin's daily need coverage for Saturated Fat is 23% more.
  • Sauerkraut has 2 times more Iron than Gratin. Sauerkraut has 1.47mg of Iron, while Gratin has 0.64mg.
  • Gratin is lower in Sodium.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Sauerkraut vs Gratin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +129.7%
Contains more Calcium +296.7%
Contains more Magnesium +53.8%
Contains more Phosphorus +465%
Contains more Potassium +132.9%
Contains less Sodium -34.5%
Contains more Zinc +263.2%
Contains more Copper +66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Contains more Iron +129.7%
Contains more Calcium +296.7%
Contains more Magnesium +53.8%
Contains more Phosphorus +465%
Contains more Potassium +132.9%
Contains less Sodium -34.5%
Contains more Zinc +263.2%
Contains more Copper +66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Gratin
Contains more Vitamin C +48.5%
Contains more Folate +118.2%
Contains more Vitamin A +1366.7%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +427.3%
Contains more Vitamin B3 +594.4%
Contains more Vitamin B5 +316.1%
Contains more Vitamin B6 +33.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin C +48.5%
Contains more Folate +118.2%
Contains more Vitamin A +1366.7%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +427.3%
Contains more Vitamin B3 +594.4%
Contains more Vitamin B5 +316.1%
Contains more Vitamin B6 +33.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Gratin
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Gratin Opinion
Net carbs 1.38g 9.47g Gratin
Protein 0.91g 5.06g Gratin
Fats 0.14g 7.59g Gratin
Carbs 4.28g 11.27g Gratin
Calories 19kcal 132kcal Gratin
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g g Gratin
Fiber 2.9g 1.8g Sauerkraut
Calcium 30mg 119mg Gratin
Iron 1.47mg 0.64mg Sauerkraut
Magnesium 13mg 20mg Gratin
Phosphorus 20mg 113mg Gratin
Potassium 170mg 396mg Gratin
Sodium 661mg 433mg Gratin
Zinc 0.19mg 0.69mg Gratin
Copper 0.096mg 0.16mg Gratin
Vitamin A 18IU 264IU Gratin
Vitamin E 0.14mg mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 9.9mg Sauerkraut
Vitamin B1 0.021mg 0.064mg Gratin
Vitamin B2 0.022mg 0.116mg Gratin
Vitamin B3 0.143mg 0.993mg Gratin
Vitamin B5 0.093mg 0.387mg Gratin
Vitamin B6 0.13mg 0.174mg Gratin
Folate 24µg 11µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg µg Sauerkraut
Tryptophan 0.008mg 0.07mg Gratin
Threonine 0.025mg 0.192mg Gratin
Isoleucine 0.021mg 0.284mg Gratin
Leucine 0.029mg 0.443mg Gratin
Lysine 0.031mg 0.381mg Gratin
Methionine 0.009mg 0.117mg Gratin
Phenylalanine 0.023mg 0.254mg Gratin
Valine 0.03mg 0.325mg Gratin
Histidine 0.016mg 0.151mg Gratin
Cholesterol 0mg 23mg Sauerkraut
Trans Fat 0g g Gratin
Saturated Fat 0.034g 4.733g Sauerkraut
Monounsaturated Fat 0.013g 2.149g Gratin
Polyunsaturated fat 0.067g 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Gratin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
15
Gratin
Mineral Summary Score
28
Sauerkraut
36
Gratin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
30%
Gratin
Carbohydrates
4%
Sauerkraut
11%
Gratin
Fats
1%
Sauerkraut
35%
Gratin

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 4.699g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Gratin
Gratin contains less Sodium (difference - 228mg)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $1)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.