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  6. Sauerkraut vs. Milk

Sauerkraut vs. Milk — In-Depth Nutrition Comparison

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Differences between Sauerkraut and Milk

  • Sauerkraut has more Iron, Vitamin C, Fiber, Vitamin K, and Copper, while Milk has more Vitamin B12, Vitamin B2, Phosphorus, and Calcium.
  • Sauerkraut's daily need coverage for Sodium is 27% higher.
  • The amount of Sodium in Milk is lower.

The food types used in this comparison are Sauerkraut, canned, solids and liquids and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Sauerkraut vs Milk 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
5
:
5
Milk
Milk
Contains more Iron +4800%
Contains more Magnesium +18.2%
Contains more Potassium +13.3%
Contains more Copper +860%
Contains more Manganese +4933.3%
Contains more Calcium +316.7%
Contains more Phosphorus +375%
Contains less Sodium -93.3%
Contains more Zinc +121.1%
Contains more Selenium +450%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +4800%
Contains more Magnesium +18.2%
Contains more Potassium +13.3%
Contains more Copper +860%
Contains more Manganese +4933.3%
Contains more Calcium +316.7%
Contains more Phosphorus +375%
Contains less Sodium -93.3%
Contains more Zinc +121.1%
Contains more Selenium +450%

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
7
:
5
Milk
Milk
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +53.8%
Contains more Vitamin B6 +251.4%
Contains more Folate +380%
Contains more Vitamin K +12900%
Contains more Vitamin A +988.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +740.9%
Contains more Vitamin B5 +288.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.02
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%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +53.8%
Contains more Vitamin B6 +251.4%
Contains more Folate +380%
Contains more Vitamin K +12900%
Contains more Vitamin A +988.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +740.9%
Contains more Vitamin B5 +288.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Milk
Milk
Contains more Other +186.7%
Contains more Protein +270.3%
Contains more Fats +592.9%
Contains more Carbs +16.6%
Equal in Water - 89.92
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Other +186.7%
Contains more Protein +270.3%
Contains more Fats +592.9%
Contains more Carbs +16.6%
Equal in Water - 89.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Milk
Milk
Contains less Saturated Fat -94.6%
Contains more Polyunsaturated fat +91.4%
Contains more Monounsaturated Fat +2030.8%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -94.6%
Contains more Polyunsaturated fat +91.4%
Contains more Monounsaturated Fat +2030.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Milk
Milk
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Sauerkraut
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
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Milk Opinion
Net carbs 1.38g 4.99g Milk
Protein 0.91g 3.37g Milk
Fats 0.14g 0.97g Milk
Carbs 4.28g 4.99g Milk
Calories 19kcal 42kcal Milk
Fructose 0.04g 0g Sauerkraut
Sugar 1.78g 5.2g Sauerkraut
Fiber 2.9g 0g Sauerkraut
Calcium 30mg 125mg Milk
Iron 1.47mg 0.03mg Sauerkraut
Magnesium 13mg 11mg Sauerkraut
Phosphorus 20mg 95mg Milk
Potassium 170mg 150mg Sauerkraut
Sodium 661mg 44mg Milk
Zinc 0.19mg 0.42mg Milk
Copper 0.096mg 0.01mg Sauerkraut
Manganese 0.151mg 0.003mg Sauerkraut
Selenium 0.6µg 3.3µg Milk
Vitamin A 18IU 196IU Milk
Vitamin A RAE 1µg 58µg Milk
Vitamin E 0.14mg 0.01mg Sauerkraut
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin C 14.7mg 0mg Sauerkraut
Vitamin B1 0.021mg 0.02mg Sauerkraut
Vitamin B2 0.022mg 0.185mg Milk
Vitamin B3 0.143mg 0.093mg Sauerkraut
Vitamin B5 0.093mg 0.361mg Milk
Vitamin B6 0.13mg 0.037mg Sauerkraut
Folate 24µg 5µg Sauerkraut
Vitamin B12 0µg 0.47µg Milk
Vitamin K 13µg 0.1µg Sauerkraut
Tryptophan 0.008mg 0.043mg Milk
Threonine 0.025mg 0.143mg Milk
Isoleucine 0.021mg 0.174mg Milk
Leucine 0.029mg 0.319mg Milk
Lysine 0.031mg 0.282mg Milk
Methionine 0.009mg 0.088mg Milk
Phenylalanine 0.023mg 0.174mg Milk
Valine 0.03mg 0.22mg Milk
Histidine 0.016mg 0.101mg Milk
Cholesterol 0mg 5mg Sauerkraut
Saturated Fat 0.034g 0.633g Sauerkraut
Monounsaturated Fat 0.013g 0.277g Milk
Polyunsaturated fat 0.067g 0.035g Sauerkraut
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

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

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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
13%
Sauerkraut
16%
Milk
Minerals Daily Need Coverage Score
24%
Sauerkraut
14%
Milk

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.42g)
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.599g)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 617mg)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.