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. Millet raw

Sauerkraut vs. Millet raw — In-Depth Nutrition Comparison

Compare

Significant differences between Sauerkraut and Millet raw

  • The amount of Copper, Manganese, Phosphorus, Vitamin B1, Vitamin B3, Magnesium, Fiber, Vitamin B2, and Vitamin B6 in Millet raw is higher than in Sauerkraut.
  • Millet raw covers your daily Copper needs 73% more than Sauerkraut.
  • Millet raw has 132 times less Sodium than Sauerkraut. Sauerkraut has 661mg of Sodium, while Millet raw has 5mg.

Specific food types used in this comparison are Sauerkraut, canned, solids and liquids and Millet, raw.

Infographic

Sauerkraut vs Millet 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.
Sauerkraut
Sauerkraut
1
:
9
Millet raw
Millet raw
Contains more Calcium +275%
Contains more Iron +104.8%
Contains more Magnesium +776.9%
Contains more Phosphorus +1325%
Contains more Potassium +14.7%
Contains less Sodium -99.2%
Contains more Zinc +784.2%
Contains more Copper +681.3%
Contains more Manganese +980.8%
Contains more Selenium +350%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Calcium +275%
Contains more Iron +104.8%
Contains more Magnesium +776.9%
Contains more Phosphorus +1325%
Contains more Potassium +14.7%
Contains less Sodium -99.2%
Contains more Zinc +784.2%
Contains more Copper +681.3%
Contains more Manganese +980.8%
Contains more Selenium +350%

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
Millet raw
Millet raw
Contains more Vitamin A +∞%
Contains more Vitamin E +180%
Contains more Vitamin C +∞%
Contains more Vitamin K +1344.4%
Contains more Vitamin B1 +1904.8%
Contains more Vitamin B2 +1218.2%
Contains more Vitamin B3 +3200.7%
Contains more Vitamin B5 +811.8%
Contains more Vitamin B6 +195.4%
Contains more Folate +254.2%
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%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +180%
Contains more Vitamin C +∞%
Contains more Vitamin K +1344.4%
Contains more Vitamin B1 +1904.8%
Contains more Vitamin B2 +1218.2%
Contains more Vitamin B3 +3200.7%
Contains more Vitamin B5 +811.8%
Contains more Vitamin B6 +195.4%
Contains more Folate +254.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
4
Millet raw
Millet raw
Contains more Water +967.1%
Contains more Protein +1111%
Contains more Fats +2914.3%
Contains more Carbs +1602.1%
Contains more Other +50.7%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Water +967.1%
Contains more Protein +1111%
Contains more Fats +2914.3%
Contains more Carbs +1602.1%
Contains more Other +50.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +5846.2%
Contains more Polyunsaturated fat +3085.1%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +5846.2%
Contains more Polyunsaturated fat +3085.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Millet raw Opinion
Net carbs 1.38g 64.35g Millet raw
Protein 0.91g 11.02g Millet raw
Fats 0.14g 4.22g Millet raw
Carbs 4.28g 72.85g Millet raw
Calories 19kcal 378kcal Millet raw
Fructose 0.04g Sauerkraut
Sugar 1.78g Millet raw
Fiber 2.9g 8.5g Millet raw
Calcium 30mg 8mg Sauerkraut
Iron 1.47mg 3.01mg Millet raw
Magnesium 13mg 114mg Millet raw
Phosphorus 20mg 285mg Millet raw
Potassium 170mg 195mg Millet raw
Sodium 661mg 5mg Millet raw
Zinc 0.19mg 1.68mg Millet raw
Copper 0.096mg 0.75mg Millet raw
Manganese 0.151mg 1.632mg Millet raw
Selenium 0.6µg 2.7µg Millet raw
Vitamin A 18IU 0IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.05mg Sauerkraut
Vitamin C 14.7mg 0mg Sauerkraut
Vitamin B1 0.021mg 0.421mg Millet raw
Vitamin B2 0.022mg 0.29mg Millet raw
Vitamin B3 0.143mg 4.72mg Millet raw
Vitamin B5 0.093mg 0.848mg Millet raw
Vitamin B6 0.13mg 0.384mg Millet raw
Folate 24µg 85µg Millet raw
Vitamin K 13µg 0.9µg Sauerkraut
Tryptophan 0.008mg 0.119mg Millet raw
Threonine 0.025mg 0.353mg Millet raw
Isoleucine 0.021mg 0.465mg Millet raw
Leucine 0.029mg 1.4mg Millet raw
Lysine 0.031mg 0.212mg Millet raw
Methionine 0.009mg 0.221mg Millet raw
Phenylalanine 0.023mg 0.58mg Millet raw
Valine 0.03mg 0.578mg Millet raw
Histidine 0.016mg 0.236mg Millet raw
Saturated Fat 0.034g 0.723g Sauerkraut
Monounsaturated Fat 0.013g 0.773g Millet raw
Polyunsaturated fat 0.067g 2.134g Millet raw

Which food is preferable for your diet?

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

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
39%
Millet raw
Minerals Daily Need Coverage Score
24%
Sauerkraut
86%
Millet raw

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.689g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 656mg)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Millet raw
Millet raw 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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.