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Sauerkraut vs. Mortadella — In-Depth Nutrition Comparison

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How are sauerkraut and mortadella different?

  • Sauerkraut is higher in vitamin C and fiber; however, mortadella is richer in vitamin B2, vitamin B12, selenium, zinc, and vitamin B3.
  • Daily need coverage for vitamin B2 for mortadella is 11768% higher.
  • Sauerkraut has less sodium.

Sauerkraut, canned, solids and liquids and Mortadella, beef, pork are the varieties used in this article.

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Sauerkraut vs Mortadella 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 7.9% 5.4% 14% 53% 20% 57% 42% 163% 3.9% 123%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +60%
Contains less SodiumSodium -47%
Contains more ManganeseManganese +403.3%
Contains more ZincZinc +1005.3%
Contains more PhosphorusPhosphorus +385%
Contains more SeleniumSelenium +3666.7%
~equal in Potassium ~163mg
~equal in Iron ~1.4mg

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% 4.4% 15% 30% 35308% 50% 26% 30% 185% 4% 2.3% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +712.5%
Contains more FolateFolate +700%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +466.7%
Contains more Vitamin B2Vitamin B2 +695354.5%
Contains more Vitamin B3Vitamin B3 +1769.2%
Contains more Vitamin B5Vitamin B5 +373.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +594.2%
~equal in Vitamin B6 ~0.13mg

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
16% 25% 3% 52% 3%
Protein: 16.37 g
Fats: 25.39 g
Carbs: 3.05 g
Water: 52.3 g
Other: 2.89 g
Contains more CarbsCarbs +40.3%
Contains more WaterWater +76.9%
Contains more ProteinProtein +1698.9%
Contains more FatsFats +18035.7%
Contains more OtherOther +34.4%

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
40% 47% 13%
Saturated fat: Sat. Fat 9.51 g
Monounsaturated fat: Mono. Fat 11.38 g
Polyunsaturated fat: Poly. Fat 3.12 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +87438.5%
Contains more Poly. FatPolyunsaturated fat +4556.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Mortadella DV% diff.
Vitamin B2 0.022mg 153mg 11768%
Vitamin B12 0µg 1.48µg 62%
Saturated fat 0.034g 9.51g 43%
Selenium 0.6µg 22.6µg 40%
Fats 0.14g 25.39g 39%
Protein 0.91g 16.37g 31%
Monounsaturated fat 0.013g 11.38g 28%
Sodium 661mg 1246mg 25%
Polyunsaturated fat 0.067g 3.12g 20%
Cholesterol 0mg 56mg 19%
Zinc 0.19mg 2.1mg 17%
Vitamin C 14.7mg 0mg 16%
Vitamin B3 0.143mg 2.673mg 16%
Calories 19kcal 311kcal 15%
Fiber 2.9g 0g 12%
Phosphorus 20mg 97mg 11%
Choline 10.4mg 72.2mg 11%
Vitamin K 13µg 1.6µg 10%
Vitamin B1 0.021mg 0.119mg 8%
Vitamin B5 0.093mg 0.44mg 7%
Vitamin D 0IU 41IU 5%
Folate 24µg 3µg 5%
Vitamin D 0µg 1µg 5%
Manganese 0.151mg 0.03mg 5%
Copper 0.096mg 0.06mg 4%
Calcium 30mg 18mg 1%
Iron 1.47mg 1.4mg 1%
Vitamin E 0.14mg 0.22mg 1%
Carbs 4.28g 3.05g 0%
Net carbs 1.38g 3.05g N/A
Magnesium 13mg 11mg 0%
Potassium 170mg 163mg 0%
Sugar 1.78g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin B6 0.13mg 0.13mg 0%
Tryptophan 0.008mg 0.152mg 0%
Threonine 0.025mg 0.633mg 0%
Isoleucine 0.021mg 0.708mg 0%
Leucine 0.029mg 1.213mg 0%
Lysine 0.031mg 1.262mg 0%
Methionine 0.009mg 0.394mg 0%
Phenylalanine 0.023mg 0.598mg 0%
Valine 0.03mg 0.735mg 0%
Histidine 0.016mg 0.52mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Mortadella
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Sauerkraut
2746%
Mortadella
Minerals Daily Need Coverage Score
24%
Sauerkraut
49%
Mortadella

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 585mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 9.476g)
Which food is lower in Sugar?
Mortadella
Mortadella is lower in Sugar (difference - 1.78g)
Which food is lower in glycemic index?
Mortadella
Mortadella is lower in glycemic index (difference - 4)
Which food is cheaper?
Mortadella
Mortadella is cheaper (difference - $1)
Which food is richer in vitamins?
Mortadella
Mortadella is relatively richer in vitamins
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.

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. Mortadella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174573/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.