Sauerkraut vs. Mussels — In-Depth Nutrition Comparison
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The main differences between sauerkraut and mussels
- Mussels is richer than sauerkraut in vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, vitamin B1, zinc, and vitamin B3.
- Daily need coverage for vitamin B12 for mussels is 1000% higher.
- Sauerkraut has a lower glycemic index than mussels.
Food types used in this article are Sauerkraut, canned, solids and liquids and Mollusks, mussel, blue, cooked, moist heat.
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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.
| Contains more MagnesiumMagnesium | +184.6% |
| Contains more PotassiumPotassium | +57.6% |
| Contains more IronIron | +357.1% |
| Contains more CopperCopper | +55.2% |
| Contains more ZincZinc | +1305.3% |
| Contains more PhosphorusPhosphorus | +1325% |
| Contains less SodiumSodium | -44.2% |
| Contains more ManganeseManganese | +4403.3% |
| Contains more SeleniumSelenium | +14833.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +30% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +9000% |
| Contains more Vitamin B1Vitamin B1 | +1328.6% |
| Contains more Vitamin B2Vitamin B2 | +1809.1% |
| Contains more Vitamin B3Vitamin B3 | +1997.9% |
| Contains more Vitamin B5Vitamin B5 | +921.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +216.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
23.8 g
Fats:
4.48 g
Carbs:
7.39 g
Water:
61.15 g
Other:
3.18 g
| Contains more WaterWater | +51.3% |
| Contains more ProteinProtein | +2515.4% |
| Contains more FatsFats | +3100% |
| Contains more CarbsCarbs | +72.7% |
| Contains more OtherOther | +47.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.85 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
1.212 g
| Contains less Sat. FatSaturated fat | -96% |
| Contains more Mono. FatMonounsaturated fat | +7700% |
| Contains more Poly. FatPolyunsaturated fat | +1709% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 24µg | 1000% |
| Manganese | 0.151mg | 6.8mg | 289% |
| Selenium | 0.6µg | 89.6µg | 162% |
| Iron | 1.47mg | 6.72mg | 66% |
| Protein | 0.91g | 23.8g | 46% |
| Phosphorus | 20mg | 285mg | 38% |
| Vitamin B2 | 0.022mg | 0.42mg | 31% |
| Zinc | 0.19mg | 2.67mg | 23% |
| Vitamin B1 | 0.021mg | 0.3mg | 23% |
| Cholesterol | 0mg | 56mg | 19% |
| Vitamin B3 | 0.143mg | 3mg | 18% |
| Vitamin B5 | 0.093mg | 0.95mg | 17% |
| Folate | 24µg | 76µg | 13% |
| Sodium | 661mg | 369mg | 13% |
| Fiber | 2.9g | 0g | 12% |
| Vitamin K | 13µg | 11% | |
| Vitamin A | 1µg | 91µg | 10% |
| Polyunsaturated fat | 0.067g | 1.212g | 8% |
| Calories | 19kcal | 172kcal | 8% |
| Fats | 0.14g | 4.48g | 7% |
| Copper | 0.096mg | 0.149mg | 6% |
| Magnesium | 13mg | 37mg | 6% |
| Saturated fat | 0.034g | 0.85g | 4% |
| Potassium | 170mg | 268mg | 3% |
| Monounsaturated fat | 0.013g | 1.014g | 3% |
| Choline | 10.4mg | 2% | |
| Vitamin B6 | 0.13mg | 0.1mg | 2% |
| Vitamin E | 0.14mg | 1% | |
| Vitamin C | 14.7mg | 13.6mg | 1% |
| Carbs | 4.28g | 7.39g | 1% |
| Net carbs | 1.38g | 7.39g | N/A |
| Calcium | 30mg | 33mg | 0% |
| Sugar | 1.78g | N/A | |
| Tryptophan | 0.008mg | 0.267mg | 0% |
| Threonine | 0.025mg | 1.025mg | 0% |
| Isoleucine | 0.021mg | 1.036mg | 0% |
| Leucine | 0.029mg | 1.676mg | 0% |
| Lysine | 0.031mg | 1.779mg | 0% |
| Methionine | 0.009mg | 0.537mg | 0% |
| Phenylalanine | 0.023mg | 0.853mg | 0% |
| Valine | 0.03mg | 1.04mg | 0% |
| Histidine | 0.016mg | 0.457mg | 0% |
| Fructose | 0.04g | 0% | |
| Omega-3 - EPA | 0g | 0.276g | N/A |
| Omega-3 - DHA | 0g | 0.506g | N/A |
| Omega-3 - DPA | 0g | 0.044g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
265%
Minerals Daily Need Coverage Score
24%
198%
Comparison summary
Which food is lower in Cholesterol?
Sauerkraut is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.816g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 18)
Which food is cheaper?
Sauerkraut is cheaper (difference - $6)
Which food is lower in Sugar?
Mussels is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Mussels contains less Sodium (difference - 292mg)
Which food is richer in minerals?
Mussels is relatively richer in minerals
Which food is richer in vitamins?
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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.