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  6. Sauerkraut vs. Ostrich

Sauerkraut vs. Ostrich — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and ostrich

  • Ostrich is higher than sauerkraut in vitamin B12, selenium, vitamin B3, zinc, phosphorus, vitamin B6, vitamin B5, and vitamin B2.
  • Ostrich covers your daily vitamin B12 needs 260% more than sauerkraut.
  • Sauerkraut contains 8 times more sodium than ostrich. While sauerkraut contains 661mg of sodium, ostrich contains only 80mg.
  • The glycemic index of ostrich is lower.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Ostrich, tip trimmed, cooked.

Infographic

Sauerkraut vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more CalciumCalcium +400%
Contains more ManganeseManganese +694.7%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +112.9%
Contains more IronIron +89.8%
Contains more CopperCopper +58.3%
Contains more ZincZinc +2452.6%
Contains more PhosphorusPhosphorus +1155%
Contains less SodiumSodium -87.9%
Contains more SeleniumSelenium +6150%

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% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +60%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin B1Vitamin B1 +1004.8%
Contains more Vitamin B2Vitamin B2 +1227.3%
Contains more Vitamin B3Vitamin B3 +4895.1%
Contains more Vitamin B5Vitamin B5 +1317.2%
Contains more Vitamin B6Vitamin B6 +319.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Selenium 0.6µg 37.5µg 67%
Protein 0.91g 28.49g 55%
Vitamin B3 0.143mg 7.143mg 44%
Zinc 0.19mg 4.85mg 42%
Phosphorus 20mg 251mg 33%
Vitamin B6 0.13mg 0.545mg 32%
Cholesterol 0mg 85mg 28%
Sodium 661mg 80mg 25%
Vitamin B5 0.093mg 1.318mg 25%
Vitamin B2 0.022mg 0.292mg 21%
Vitamin B1 0.021mg 0.232mg 18%
Iron 1.47mg 2.79mg 17%
Vitamin C 14.7mg 0mg 16%
Fiber 2.9g 0g 12%
Vitamin K 13µg 11%
Manganese 0.151mg 0.019mg 6%
Calories 19kcal 145kcal 6%
Copper 0.096mg 0.152mg 6%
Potassium 170mg 362mg 6%
Saturated fat 0.034g 1g 4%
Fats 0.14g 2.57g 4%
Magnesium 13mg 25mg 3%
Folate 24µg 15µg 2%
Polyunsaturated fat 0.067g 0.44g 2%
Calcium 30mg 6mg 2%
Monounsaturated fat 0.013g 0.97g 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 0.23mg 1%
Carbs 4.28g 0g 1%
Net carbs 1.38g 0g N/A
Sugar 1.78g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0.254mg 0%
Threonine 0.025mg 1.25mg 0%
Isoleucine 0.021mg 1.354mg 0%
Leucine 0.029mg 2.315mg 0%
Lysine 0.031mg 2.516mg 0%
Methionine 0.009mg 0.796mg 0%
Phenylalanine 0.023mg 1.176mg 0%
Valine 0.03mg 1.407mg 0%
Histidine 0.016mg 0.716mg 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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35%
Contains more OtherOther +400%
Contains more ProteinProtein +3030.8%
Contains more FatsFats +1735.7%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +7361.5%
Contains more Poly. FatPolyunsaturated fat +556.7%

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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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.