Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sauerkraut vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Important differences between sauerkraut and oatmeal

  • Sauerkraut has more vitamin C and vitamin K; however, oatmeal has more iron, vitamin B1, vitamin B3, manganese, vitamin B2, vitamin B6, and vitamin A.
  • Oatmeal's daily need coverage for iron is 56% more.
  • Oatmeal is lower in sodium.
  • Oatmeal has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Sauerkraut vs Oatmeal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +178.7%
Contains more CopperCopper +45.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +166.7%
Contains more IronIron +305.4%
Contains more ZincZinc +226.3%
Contains more PhosphorusPhosphorus +285%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +269.5%
Contains more SeleniumSelenium +733.3%

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.
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +3150%
Contains more CholineCholine +121.3%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin B1Vitamin B1 +1138.1%
Contains more Vitamin B2Vitamin B2 +877.3%
Contains more Vitamin B3Vitamin B3 +2015.4%
Contains more Vitamin B5Vitamin B5 +240.9%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more OtherOther +277.2%
Contains more ProteinProtein +160.4%
Contains more FatsFats +871.4%
Contains more CarbsCarbs +172.7%
~equal in Water ~84.03g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +2907.7%
Contains more Poly. FatPolyunsaturated fat +535.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Oatmeal DV% diff.
Iron 1.47mg 5.96mg 56%
Sodium 661mg 49mg 27%
Vitamin B1 0.021mg 0.26mg 20%
Manganese 0.151mg 0.558mg 18%
Vitamin B3 0.143mg 3.025mg 18%
Vitamin C 14.7mg 0mg 16%
Vitamin B2 0.022mg 0.215mg 15%
Vitamin A 1µg 130µg 14%
Vitamin B6 0.13mg 0.29mg 12%
Vitamin K 13µg 0.4µg 11%
Phosphorus 20mg 77mg 8%
Selenium 0.6µg 5µg 8%
Calcium 30mg 80mg 5%
Folate 24µg 44µg 5%
Fiber 2.9g 1.7g 5%
Zinc 0.19mg 0.62mg 4%
Starch 10.37g 4%
Vitamin B5 0.093mg 0.317mg 4%
Potassium 170mg 61mg 3%
Magnesium 13mg 26mg 3%
Copper 0.096mg 0.066mg 3%
Protein 0.91g 2.37g 3%
Polyunsaturated fat 0.067g 0.426g 2%
Calories 19kcal 68kcal 2%
Fats 0.14g 1.36g 2%
Carbs 4.28g 11.67g 2%
Choline 10.4mg 4.7mg 1%
Saturated fat 0.034g 0.226g 1%
Monounsaturated fat 0.013g 0.391g 1%
Net carbs 1.38g 9.97g N/A
Sugar 1.78g 0.46g N/A
Vitamin E 0.14mg 0.07mg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.008mg 0.04mg 0%
Threonine 0.025mg 0.083mg 0%
Isoleucine 0.021mg 0.105mg 0%
Leucine 0.029mg 0.2mg 0%
Lysine 0.031mg 0.135mg 0%
Methionine 0.009mg 0.04mg 0%
Phenylalanine 0.023mg 0.13mg 0%
Valine 0.03mg 0.151mg 0%
Histidine 0.016mg 0.057mg 0%
Fructose 0.04g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
26%
Oatmeal
Minerals Daily Need Coverage Score
24%
Sauerkraut
45%
Oatmeal

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.192g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 612mg)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.