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Sauerkraut vs. Millet raw — In-Depth Nutrition Comparison

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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.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of sauerkraut is 32.

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

Infographic

Sauerkraut vs Millet raw 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" 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +275%
Contains more MagnesiumMagnesium +776.9%
Contains more PotassiumPotassium +14.7%
Contains more IronIron +104.8%
Contains more CopperCopper +681.3%
Contains more ZincZinc +784.2%
Contains more PhosphorusPhosphorus +1325%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +980.8%
Contains more SeleniumSelenium +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.
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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin KVitamin K +1344.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1904.8%
Contains more Vitamin B2Vitamin B2 +1218.2%
Contains more Vitamin B3Vitamin B3 +3200.7%
Contains more Vitamin B5Vitamin B5 +811.8%
Contains more Vitamin B6Vitamin B6 +195.4%
Contains more FolateFolate +254.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 WaterWater +967.1%
Contains more ProteinProtein +1111%
Contains more FatsFats +2914.3%
Contains more CarbsCarbs +1602.1%
Contains more OtherOther +50.7%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +5846.2%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Copper 0.096mg 0.75mg 73%
Manganese 0.151mg 1.632mg 64%
Phosphorus 20mg 285mg 38%
Vitamin B1 0.021mg 0.421mg 33%
Vitamin B3 0.143mg 4.72mg 29%
Sodium 661mg 5mg 29%
Magnesium 13mg 114mg 24%
Carbs 4.28g 72.85g 23%
Fiber 2.9g 8.5g 22%
Vitamin B2 0.022mg 0.29mg 21%
Vitamin B6 0.13mg 0.384mg 20%
Protein 0.91g 11.02g 20%
Iron 1.47mg 3.01mg 19%
Calories 19kcal 378kcal 18%
Vitamin C 14.7mg 0mg 16%
Folate 24µg 85µg 15%
Vitamin B5 0.093mg 0.848mg 15%
Zinc 0.19mg 1.68mg 14%
Polyunsaturated fat 0.067g 2.134g 14%
Vitamin K 13µg 0.9µg 10%
Fats 0.14g 4.22g 6%
Selenium 0.6µg 2.7µg 4%
Saturated fat 0.034g 0.723g 3%
Monounsaturated fat 0.013g 0.773g 2%
Choline 10.4mg 2%
Calcium 30mg 8mg 2%
Potassium 170mg 195mg 1%
Vitamin E 0.14mg 0.05mg 1%
Net carbs 1.38g 64.35g N/A
Sugar 1.78g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0.119mg 0%
Threonine 0.025mg 0.353mg 0%
Isoleucine 0.021mg 0.465mg 0%
Leucine 0.029mg 1.4mg 0%
Lysine 0.031mg 0.212mg 0%
Methionine 0.009mg 0.221mg 0%
Phenylalanine 0.023mg 0.58mg 0%
Valine 0.03mg 0.578mg 0%
Histidine 0.016mg 0.236mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Millet raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Sauerkraut
36%
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.