Sauerkraut vs. Mustard — In-Depth Nutrition Comparison
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A recap on differences between sauerkraut and mustard
- Sauerkraut is higher in vitamin C and vitamin K, yet mustard is higher in selenium, vitamin B1, phosphorus, manganese, and magnesium.
- Mustard covers your daily selenium needs 60% more than sauerkraut.
- Sauerkraut contains 49 times more vitamin C than mustard. While sauerkraut contains 14.7mg of vitamin C, mustard contains only 0.3mg.
- The amount of sodium in sauerkraut is lower.
Food varieties used in this article are Sauerkraut, canned, solids and liquids and Mustard, prepared, yellow.
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.
| Contains more PotassiumPotassium | +11.8% |
| Contains more CopperCopper | +29.7% |
| Contains less SodiumSodium | -40.1% |
| Contains more MagnesiumMagnesium | +269.2% |
| Contains more CalciumCalcium | +110% |
| Contains more ZincZinc | +236.8% |
| Contains more PhosphorusPhosphorus | +440% |
| Contains more ManganeseManganese | +179.5% |
| Contains more SeleniumSelenium | +5483.3% |
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 CVitamin C | +4800% |
| Contains more Vitamin B6Vitamin B6 | +85.7% |
| Contains more Vitamin KVitamin K | +828.6% |
| Contains more FolateFolate | +242.9% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin EVitamin E | +157.1% |
| Contains more Vitamin B1Vitamin B1 | +742.9% |
| Contains more Vitamin B2Vitamin B2 | +218.2% |
| Contains more Vitamin B3Vitamin B3 | +295.1% |
| Contains more Vitamin B5Vitamin B5 | +173.1% |
| Contains more CholineCholine | +115.4% |
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:
3.74 g
Fats:
3.34 g
Carbs:
5.83 g
Water:
83.72 g
Other:
3.37 g
| Contains more ProteinProtein | +311% |
| Contains more FatsFats | +2285.7% |
| Contains more CarbsCarbs | +36.2% |
| Contains more OtherOther | +56.7% |
~equal in
Water
~83.72g
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
0.214 g
Monounsaturated fat:
Mono. Fat
2.182 g
Polyunsaturated fat:
Poly. Fat
0.774 g
| Contains less Sat. FatSaturated fat | -84.1% |
| Contains more Mono. FatMonounsaturated fat | +16684.6% |
| Contains more Poly. FatPolyunsaturated fat | +1055.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.64 g
Sucrose:
0.21 g
Glucose:
0.47 g
Fructose:
0.23 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +235.7% |
| Contains more FructoseFructose | +475% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0.6µg | 33.5µg | 60% |
| Sodium | 661mg | 1104mg | 19% |
| Vitamin C | 14.7mg | 0.3mg | 16% |
| Vitamin B1 | 0.021mg | 0.177mg | 13% |
| Phosphorus | 20mg | 108mg | 13% |
| Manganese | 0.151mg | 0.422mg | 12% |
| Vitamin K | 13µg | 1.4µg | 10% |
| Magnesium | 13mg | 48mg | 8% |
| Protein | 0.91g | 3.74g | 6% |
| Vitamin B6 | 0.13mg | 0.07mg | 5% |
| Monounsaturated fat | 0.013g | 2.182g | 5% |
| Polyunsaturated fat | 0.067g | 0.774g | 5% |
| Fats | 0.14g | 3.34g | 5% |
| Folate | 24µg | 7µg | 4% |
| Fiber | 2.9g | 4g | 4% |
| Zinc | 0.19mg | 0.64mg | 4% |
| Vitamin B2 | 0.022mg | 0.07mg | 4% |
| Calcium | 30mg | 63mg | 3% |
| Vitamin B5 | 0.093mg | 0.254mg | 3% |
| Vitamin B3 | 0.143mg | 0.565mg | 3% |
| Choline | 10.4mg | 22.4mg | 2% |
| Calories | 19kcal | 60kcal | 2% |
| Copper | 0.096mg | 0.074mg | 2% |
| Iron | 1.47mg | 1.61mg | 2% |
| Vitamin E | 0.14mg | 0.36mg | 1% |
| Potassium | 170mg | 152mg | 1% |
| Saturated fat | 0.034g | 0.214g | 1% |
| Carbs | 4.28g | 5.83g | 1% |
| Net carbs | 1.38g | 1.83g | N/A |
| Sugar | 1.78g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Vitamin A | 1µg | 5µg | 0% |
| Trans fat | 0g | 0.009g | N/A |
| Tryptophan | 0.008mg | 0.009mg | 0% |
| Threonine | 0.025mg | 0.167mg | 0% |
| Isoleucine | 0.021mg | 0.146mg | 0% |
| Leucine | 0.029mg | 0.292mg | 0% |
| Lysine | 0.031mg | 0.264mg | 0% |
| Methionine | 0.009mg | 0.076mg | 0% |
| Phenylalanine | 0.023mg | 0.161mg | 0% |
| Valine | 0.03mg | 0.189mg | 0% |
| Histidine | 0.016mg | 0.119mg | 0% |
| Fructose | 0.04g | 0.23g | 0% |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | 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 | Equal | |
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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%
10%
Minerals Daily Need Coverage Score
24%
60%
Comparison summary
Which food contains less Sodium?
Sauerkraut contains less Sodium (difference - 443mg)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.18g)
Which food is cheaper?
Sauerkraut is cheaper (difference - $1.1)
Which food is lower in Sugar?
Mustard is lower in Sugar (difference - 0.86g)
Which food is richer in minerals?
Mustard is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
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.