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  6. Sauerkraut vs. Corn raw

Sauerkraut vs. Corn raw — In-Depth Nutrition Comparison

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What are the main differences between sauerkraut and corn raw?

  • Sauerkraut is richer in iron, vitamin K, and vitamin C, while corn raw is higher in vitamin B5, vitamin B1, vitamin B3, phosphorus, and magnesium.
  • Sauerkraut's daily need coverage for sodium is 28% higher.
  • Corn raw has 43 times less vitamin K than sauerkraut. Sauerkraut has 13µg of vitamin K, while corn raw has 0.3µg.
  • Corn raw is lower in sodium.
  • Corn raw has a higher glycemic index (52) than sauerkraut (32).

We used Sauerkraut, canned, solids, and liquids and Corn, sweet, yellow, raw types in this comparison.

Infographic

Sauerkraut vs Corn 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +1400%
Contains more IronIron +182.7%
Contains more CopperCopper +77.8%
Contains more MagnesiumMagnesium +184.6%
Contains more PotassiumPotassium +58.8%
Contains more ZincZinc +142.1%
Contains more PhosphorusPhosphorus +345%
Contains less SodiumSodium -97.7%
~equal in Manganese ~0.163mg
~equal in Selenium ~0.6µg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +116.2%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +4233.3%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +638.1%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +1137.8%
Contains more Vitamin B5Vitamin B5 +671%
Contains more FolateFolate +75%
Contains more CholineCholine +121.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Corn raw DV% diff.
Sodium 661mg 15mg 28%
Iron 1.47mg 0.52mg 12%
Vitamin B5 0.093mg 0.717mg 12%
Vitamin K 13µg 0.3µg 11%
Vitamin B1 0.021mg 0.155mg 11%
Phosphorus 20mg 89mg 10%
Vitamin B3 0.143mg 1.77mg 10%
Vitamin C 14.7mg 6.8mg 9%
Magnesium 13mg 37mg 6%
Protein 0.91g 3.27g 5%
Folate 24µg 42µg 5%
Carbs 4.28g 18.7g 5%
Copper 0.096mg 0.054mg 5%
Fiber 2.9g 2g 4%
Calories 19kcal 86kcal 3%
Polyunsaturated fat 0.067g 0.487g 3%
Vitamin B6 0.13mg 0.093mg 3%
Vitamin B2 0.022mg 0.055mg 3%
Calcium 30mg 2mg 3%
Potassium 170mg 270mg 3%
Fats 0.14g 1.35g 2%
Fructose 0.04g 1.94g 2%
Starch 5.7g 2%
Zinc 0.19mg 0.46mg 2%
Choline 10.4mg 23mg 2%
Manganese 0.151mg 0.163mg 1%
Vitamin A 1µg 9µg 1%
Saturated fat 0.034g 0.325g 1%
Monounsaturated fat 0.013g 0.432g 1%
Net carbs 1.38g 16.7g N/A
Sugar 1.78g 6.26g N/A
Vitamin E 0.14mg 0.07mg 0%
Selenium 0.6µg 0.6µg 0%
Tryptophan 0.008mg 0.023mg 0%
Threonine 0.025mg 0.129mg 0%
Isoleucine 0.021mg 0.129mg 0%
Leucine 0.029mg 0.348mg 0%
Lysine 0.031mg 0.137mg 0%
Methionine 0.009mg 0.067mg 0%
Phenylalanine 0.023mg 0.15mg 0%
Valine 0.03mg 0.185mg 0%
Histidine 0.016mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +21.7%
Contains more OtherOther +241.3%
Contains more ProteinProtein +259.3%
Contains more FatsFats +864.3%
Contains more CarbsCarbs +336.9%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +3223.1%
Contains more Poly. FatPolyunsaturated fat +626.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2350%
Contains more FructoseFructose +4750%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.