Sauerkraut vs. Oats — In-Depth Nutrition Comparison
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What are the differences between sauerkraut and oats?
- The amount of manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, fiber, and vitamin B5 in oats is higher than in sauerkraut.
- Oats' daily need coverage for manganese is 207% more.
- Oats contain 331 times less sodium than sauerkraut. Sauerkraut contains 661mg of sodium, while oats contain 2mg.
- Sauerkraut has a lower glycemic index (32) than oats (59).
We used Sauerkraut, canned, solids, and liquids and Oats types in this article.
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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 SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1261.5% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +152.4% |
| Contains more IronIron | +221.1% |
| Contains more CopperCopper | +552.1% |
| Contains more ZincZinc | +1989.5% |
| Contains more PhosphorusPhosphorus | +2515% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +3155.6% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3533.3% |
| Contains more Vitamin B2Vitamin B2 | +531.8% |
| Contains more Vitamin B3Vitamin B3 | +572% |
| Contains more Vitamin B5Vitamin B5 | +1350.5% |
| Contains more FolateFolate | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.151mg | 4.916mg | 207% |
| Phosphorus | 20mg | 523mg | 72% |
| Vitamin B1 | 0.021mg | 0.763mg | 62% |
| Copper | 0.096mg | 0.626mg | 59% |
| Iron | 1.47mg | 4.72mg | 41% |
| Magnesium | 13mg | 177mg | 39% |
| Zinc | 0.19mg | 3.97mg | 34% |
| Protein | 0.91g | 16.89g | 32% |
| Fiber | 2.9g | 10.6g | 31% |
| Sodium | 661mg | 2mg | 29% |
| Vitamin B5 | 0.093mg | 1.349mg | 25% |
| Carbs | 4.28g | 66.27g | 21% |
| Calories | 19kcal | 389kcal | 19% |
| Polyunsaturated fat | 0.067g | 2.535g | 16% |
| Vitamin C | 14.7mg | 0mg | 16% |
| Vitamin K | 13µg | 11% | |
| Fats | 0.14g | 6.9g | 10% |
| Vitamin B2 | 0.022mg | 0.139mg | 9% |
| Folate | 24µg | 56µg | 8% |
| Potassium | 170mg | 429mg | 8% |
| Monounsaturated fat | 0.013g | 2.178g | 5% |
| Vitamin B3 | 0.143mg | 0.961mg | 5% |
| Saturated fat | 0.034g | 1.217g | 5% |
| Choline | 10.4mg | 2% | |
| Calcium | 30mg | 54mg | 2% |
| Vitamin E | 0.14mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Vitamin B6 | 0.13mg | 0.119mg | 1% |
| Net carbs | 1.38g | 55.67g | N/A |
| Sugar | 1.78g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.008mg | 0.234mg | 0% |
| Threonine | 0.025mg | 0.575mg | 0% |
| Isoleucine | 0.021mg | 0.694mg | 0% |
| Leucine | 0.029mg | 1.284mg | 0% |
| Lysine | 0.031mg | 0.701mg | 0% |
| Methionine | 0.009mg | 0.312mg | 0% |
| Phenylalanine | 0.023mg | 0.895mg | 0% |
| Valine | 0.03mg | 0.937mg | 0% |
| Histidine | 0.016mg | 0.405mg | 0% |
| Fructose | 0.04g | 0% |
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:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
| Contains more WaterWater | +1025.5% |
| Contains more OtherOther | +25% |
| Contains more ProteinProtein | +1756% |
| Contains more FatsFats | +4828.6% |
| Contains more CarbsCarbs | +1448.4% |
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
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
| Contains less Sat. FatSaturated fat | -97.2% |
| Contains more Mono. FatMonounsaturated fat | +16653.8% |
| Contains more Poly. FatPolyunsaturated fat | +3683.6% |
