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  6. Sauerkraut vs. Nutmeg

Sauerkraut vs. Nutmeg — In-Depth Nutrition Comparison

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The main differences between sauerkraut and nutmeg

  • Nutmeg is richer than sauerkraut in manganese, copper, fiber, magnesium, phosphorus, vitamin B1, iron, and zinc.
  • Daily need coverage for saturated fat for nutmeg is 130% higher.
  • Sauerkraut contains 41 times more sodium than nutmeg. Sauerkraut contains 661mg of sodium, while nutmeg contains 16mg.
  • Nutmeg has a lower glycemic index than sauerkraut.

Food types used in this article are Sauerkraut, canned, solids, and liquids and Spices, nutmeg, ground.

Infographic

Sauerkraut vs Nutmeg 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.
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%
Nutmeg
Nutmeg
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more MagnesiumMagnesium +1307.7%
Contains more CalciumCalcium +513.3%
Contains more PotassiumPotassium +105.9%
Contains more IronIron +106.8%
Contains more CopperCopper +969.8%
Contains more ZincZinc +1031.6%
Contains more PhosphorusPhosphorus +965%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1820.5%
Contains more SeleniumSelenium +166.7%

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%
Nutmeg
Nutmeg
6
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +390%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +18.2%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +1547.6%
Contains more Vitamin B2Vitamin B2 +159.1%
Contains more Vitamin B3Vitamin B3 +808.4%
Contains more Vitamin B6Vitamin B6 +23.1%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Nutmeg DV% diff.
Manganese 0.151mg 2.9mg 120%
Saturated fat 0.034g 25.94g 118%
Copper 0.096mg 1.027mg 103%
Fiber 2.9g 20.8g 72%
Fats 0.14g 36.31g 56%
Magnesium 13mg 183mg 40%
Sodium 661mg 16mg 28%
Phosphorus 20mg 213mg 28%
Vitamin B1 0.021mg 0.346mg 27%
Calories 19kcal 525kcal 25%
Iron 1.47mg 3.04mg 20%
Zinc 0.19mg 2.15mg 18%
Calcium 30mg 184mg 15%
Carbs 4.28g 49.29g 15%
Vitamin C 14.7mg 3mg 13%
Folate 24µg 76µg 13%
Vitamin K 13µg 0µg 11%
Protein 0.91g 5.84g 10%
Monounsaturated fat 0.013g 3.22g 8%
Vitamin B3 0.143mg 1.299mg 7%
Potassium 170mg 350mg 5%
Vitamin B2 0.022mg 0.057mg 3%
Vitamin B5 0.093mg 2%
Vitamin B6 0.13mg 0.16mg 2%
Polyunsaturated fat 0.067g 0.35g 2%
Selenium 0.6µg 1.6µg 2%
Vitamin E 0.14mg 0mg 1%
Net carbs 1.38g 28.49g N/A
Sugar 1.78g 2.99g N/A
Vitamin A 1µg 5µg 0%
Choline 10.4mg 8.8mg 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

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
Nutmeg
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more WaterWater +1385.1%
Contains more ProteinProtein +541.8%
Contains more FatsFats +25835.7%
Contains more CarbsCarbs +1051.6%
~equal in Other ~2.33g

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
Nutmeg
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +24669.2%
Contains more Poly. FatPolyunsaturated fat +422.4%

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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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.