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. Lentil

Sauerkraut vs. Lentil — In-Depth Nutrition Comparison

Compare

How are Sauerkraut and Lentil different?

  • Sauerkraut is higher in Vitamin C, however, Lentil is richer in Folate, Iron, Phosphorus, Fiber, Copper, Manganese, Vitamin B1, and Vitamin B5.
  • Daily need coverage for Folate from Lentil is 39% higher.
  • Sauerkraut contains 331 times more Sodium than Lentil. While Sauerkraut contains 661mg of Sodium, Lentil contains only 2mg.

Sauerkraut, canned, solids and liquids and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Sauerkraut vs Lentil 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.
Sauerkraut
Sauerkraut
1
:
9
Lentil
Lentil
Contains more Calcium +57.9%
Contains more Iron +126.5%
Contains more Magnesium +176.9%
Contains more Phosphorus +800%
Contains more Potassium +117.1%
Contains less Sodium -99.7%
Contains more Zinc +568.4%
Contains more Copper +161.5%
Contains more Manganese +227.2%
Contains more Selenium +366.7%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +57.9%
Contains more Iron +126.5%
Contains more Magnesium +176.9%
Contains more Phosphorus +800%
Contains more Potassium +117.1%
Contains less Sodium -99.7%
Contains more Zinc +568.4%
Contains more Copper +161.5%
Contains more Manganese +227.2%
Contains more Selenium +366.7%

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
Sauerkraut
4
:
6
Lentil
Lentil
Contains more Vitamin A +125%
Contains more Vitamin E +27.3%
Contains more Vitamin C +880%
Contains more Vitamin K +664.7%
Contains more Vitamin B1 +704.8%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +641.3%
Contains more Vitamin B5 +586%
Contains more Vitamin B6 +36.9%
Contains more Folate +654.2%
Sauerkraut
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%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +125%
Contains more Vitamin E +27.3%
Contains more Vitamin C +880%
Contains more Vitamin K +664.7%
Contains more Vitamin B1 +704.8%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +641.3%
Contains more Vitamin B5 +586%
Contains more Vitamin B6 +36.9%
Contains more Folate +654.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Lentil
Lentil
Contains more Water +32.9%
Contains more Other +159%
Contains more Protein +891.2%
Contains more Fats +171.4%
Contains more Carbs +370.3%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Water +32.9%
Contains more Other +159%
Contains more Protein +891.2%
Contains more Fats +171.4%
Contains more Carbs +370.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Lentil
Lentil
Contains less Saturated Fat -35.8%
Contains more Monounsaturated Fat +392.3%
Contains more Polyunsaturated fat +161.2%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -35.8%
Contains more Monounsaturated Fat +392.3%
Contains more Polyunsaturated fat +161.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Lentil
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Lentil Opinion
Net carbs 1.38g 12.23g Lentil
Protein 0.91g 9.02g Lentil
Fats 0.14g 0.38g Lentil
Carbs 4.28g 20.13g Lentil
Calories 19kcal 116kcal Lentil
Fructose 0.04g Sauerkraut
Sugar 1.78g 1.8g Sauerkraut
Fiber 2.9g 7.9g Lentil
Calcium 30mg 19mg Sauerkraut
Iron 1.47mg 3.33mg Lentil
Magnesium 13mg 36mg Lentil
Phosphorus 20mg 180mg Lentil
Potassium 170mg 369mg Lentil
Sodium 661mg 2mg Lentil
Zinc 0.19mg 1.27mg Lentil
Copper 0.096mg 0.251mg Lentil
Manganese 0.151mg 0.494mg Lentil
Selenium 0.6µg 2.8µg Lentil
Vitamin A 18IU 8IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.11mg Sauerkraut
Vitamin C 14.7mg 1.5mg Sauerkraut
Vitamin B1 0.021mg 0.169mg Lentil
Vitamin B2 0.022mg 0.073mg Lentil
Vitamin B3 0.143mg 1.06mg Lentil
Vitamin B5 0.093mg 0.638mg Lentil
Vitamin B6 0.13mg 0.178mg Lentil
Folate 24µg 181µg Lentil
Vitamin K 13µg 1.7µg Sauerkraut
Tryptophan 0.008mg 0.081mg Lentil
Threonine 0.025mg 0.323mg Lentil
Isoleucine 0.021mg 0.39mg Lentil
Leucine 0.029mg 0.654mg Lentil
Lysine 0.031mg 0.63mg Lentil
Methionine 0.009mg 0.077mg Lentil
Phenylalanine 0.023mg 0.445mg Lentil
Valine 0.03mg 0.448mg Lentil
Histidine 0.016mg 0.254mg Lentil
Saturated Fat 0.034g 0.053g Sauerkraut
Monounsaturated Fat 0.013g 0.064g Lentil
Polyunsaturated fat 0.067g 0.175g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish
Lentil
Lentil vs Bean raw
Bean raw
Lentil
Lentil vs Chickpea raw
Chickpea raw
Lentil
Lentil vs Pea raw
Pea raw

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
13%
Sauerkraut
26%
Lentil
Minerals Daily Need Coverage Score
24%
Sauerkraut
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.