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  6. Sauerkraut vs. Muenster cheese

Sauerkraut vs. Muenster cheese — In-Depth Nutrition Comparison

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How are Sauerkraut and Muenster cheese different?

  • Sauerkraut is higher in Vitamin C, however, Muenster cheese is richer in Calcium, Phosphorus, Vitamin B12, Vitamin A RAE, Selenium, Zinc, and Vitamin B2.
  • Daily need coverage for Saturated Fat from Muenster cheese is 95% higher.
  • Sauerkraut has less Saturated Fat.

Sauerkraut, canned, solids and liquids and Cheese, muenster are the varieties used in this article.

Infographic

Sauerkraut vs Muenster cheese 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
4
:
6
Muenster cheese
Muenster cheese
Contains more Iron +258.5%
Contains more Potassium +26.9%
Contains more Copper +209.7%
Contains more Manganese +1787.5%
Contains more Calcium +2290%
Contains more Magnesium +107.7%
Contains more Phosphorus +2240%
Contains more Zinc +1378.9%
Contains more Selenium +2316.7%
Equal in Sodium - 628
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Muenster cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 216% 16% 20% 201% 12% 82% 77% 11% 2% 80%
Contains more Iron +258.5%
Contains more Potassium +26.9%
Contains more Copper +209.7%
Contains more Manganese +1787.5%
Contains more Calcium +2290%
Contains more Magnesium +107.7%
Contains more Phosphorus +2240%
Contains more Zinc +1378.9%
Contains more Selenium +2316.7%
Equal in Sodium - 628

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
6
:
6
Muenster cheese
Muenster cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.5%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B6 +132.1%
Contains more Folate +100%
Contains more Vitamin K +420%
Contains more Vitamin A +5522.2%
Contains more Vitamin E +85.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1354.5%
Contains more Vitamin B5 +104.3%
Contains more Vitamin B12 +∞%
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%
Muenster cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 61% 6% 18% 0% 4% 74% 2% 12% 13% 9% 184% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.5%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B6 +132.1%
Contains more Folate +100%
Contains more Vitamin K +420%
Contains more Vitamin A +5522.2%
Contains more Vitamin E +85.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1354.5%
Contains more Vitamin B5 +104.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Muenster cheese
Muenster cheese
Contains more Carbs +282.1%
Contains more Water +121.5%
Contains more Protein +2472.5%
Contains more Fats +21357.1%
Contains more Other +70.2%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Muenster cheese
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more Carbs +282.1%
Contains more Water +121.5%
Contains more Protein +2472.5%
Contains more Fats +21357.1%
Contains more Other +70.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Muenster cheese
Muenster cheese
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +66907.7%
Contains more Polyunsaturated fat +886.6%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Muenster cheese
67% 31% 2%
Saturated Fat: 19.113 g
Monounsaturated Fat: 8.711 g
Polyunsaturated fat: 0.661 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +66907.7%
Contains more Polyunsaturated fat +886.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Muenster cheese Opinion
Net carbs 1.38g 1.12g Sauerkraut
Protein 0.91g 23.41g Muenster cheese
Fats 0.14g 30.04g Muenster cheese
Carbs 4.28g 1.12g Sauerkraut
Calories 19kcal 368kcal Muenster cheese
Fructose 0.04g Sauerkraut
Sugar 1.78g 1.12g Muenster cheese
Fiber 2.9g 0g Sauerkraut
Calcium 30mg 717mg Muenster cheese
Iron 1.47mg 0.41mg Sauerkraut
Magnesium 13mg 27mg Muenster cheese
Phosphorus 20mg 468mg Muenster cheese
Potassium 170mg 134mg Sauerkraut
Sodium 661mg 628mg Muenster cheese
Zinc 0.19mg 2.81mg Muenster cheese
Copper 0.096mg 0.031mg Sauerkraut
Manganese 0.151mg 0.008mg Sauerkraut
Selenium 0.6µg 14.5µg Muenster cheese
Vitamin A 18IU 1012IU Muenster cheese
Vitamin A RAE 1µg 298µg Muenster cheese
Vitamin E 0.14mg 0.26mg Muenster cheese
Vitamin D 0IU 22IU Muenster cheese
Vitamin D 0µg 0.6µg Muenster cheese
Vitamin C 14.7mg 0mg Sauerkraut
Vitamin B1 0.021mg 0.013mg Sauerkraut
Vitamin B2 0.022mg 0.32mg Muenster cheese
Vitamin B3 0.143mg 0.103mg Sauerkraut
Vitamin B5 0.093mg 0.19mg Muenster cheese
Vitamin B6 0.13mg 0.056mg Sauerkraut
Folate 24µg 12µg Sauerkraut
Vitamin B12 0µg 1.47µg Muenster cheese
Vitamin K 13µg 2.5µg Sauerkraut
Tryptophan 0.008mg 0.327mg Muenster cheese
Threonine 0.025mg 0.888mg Muenster cheese
Isoleucine 0.021mg 1.145mg Muenster cheese
Leucine 0.029mg 2.26mg Muenster cheese
Lysine 0.031mg 2.139mg Muenster cheese
Methionine 0.009mg 0.569mg Muenster cheese
Phenylalanine 0.023mg 1.24mg Muenster cheese
Valine 0.03mg 1.482mg Muenster cheese
Histidine 0.016mg 0.829mg Muenster cheese
Cholesterol 0mg 96mg Sauerkraut
Saturated Fat 0.034g 19.113g Sauerkraut
Monounsaturated Fat 0.013g 8.711g Muenster cheese
Polyunsaturated fat 0.067g 0.661g Muenster cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Muenster cheese
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
32%
Muenster cheese
Minerals Daily Need Coverage Score
24%
Sauerkraut
71%
Muenster cheese

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 96mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 19.079g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1)
Which food is lower in Sugar?
Muenster cheese
Muenster cheese is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Muenster cheese
Muenster cheese contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Muenster cheese
Muenster cheese is lower in glycemic index (difference - 5)
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.