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  6. Sauerkraut vs. Papadum

Sauerkraut vs. Papadum — In-Depth Nutrition Comparison

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How are sauerkraut and papadum different?

  • Papadum has more copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium than sauerkraut.
  • Daily need coverage for copper for papadum is 100% higher.
  • Sauerkraut has a lower glycemic index (32) than papadum (46).

Sauerkraut, canned, solids, and liquids and Papad are the varieties used in this article.

Infographic

Sauerkraut vs Papadum 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.
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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -62.1%
Contains more MagnesiumMagnesium +1984.6%
Contains more CalciumCalcium +376.7%
Contains more PotassiumPotassium +488.2%
Contains more IronIron +430.6%
Contains more CopperCopper +939.6%
Contains more ZincZinc +1689.5%
Contains more PhosphorusPhosphorus +1825%
Contains more ManganeseManganese +934.4%
Contains more SeleniumSelenium +1283.3%

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin KVitamin K +3150%
Contains more CholineCholine +2500%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B1Vitamin B1 +1219%
Contains more Vitamin B2Vitamin B2 +1072.7%
Contains more Vitamin B3Vitamin B3 +929.4%
Contains more Vitamin B5Vitamin B5 +886%
Contains more Vitamin B6Vitamin B6 +119.2%
Contains more FolateFolate +812.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Papadum DV% diff.
Copper 0.096mg 0.998mg 100%
Iron 1.47mg 7.8mg 79%
Fiber 2.9g 18.6g 63%
Manganese 0.151mg 1.562mg 61%
Magnesium 13mg 271mg 61%
Phosphorus 20mg 385mg 52%
Folate 24µg 219µg 49%
Protein 0.91g 25.56g 49%
Sodium 661mg 1745mg 47%
Zinc 0.19mg 3.4mg 29%
Potassium 170mg 1000mg 24%
Vitamin B1 0.021mg 0.277mg 21%
Carbs 4.28g 59.87g 19%
Vitamin B2 0.022mg 0.258mg 18%
Calories 19kcal 371kcal 18%
Vitamin C 14.7mg 0mg 16%
Vitamin B5 0.093mg 0.917mg 16%
Selenium 0.6µg 8.3µg 14%
Vitamin B6 0.13mg 0.285mg 12%
Vitamin K 13µg 0.4µg 11%
Calcium 30mg 143mg 11%
Vitamin B3 0.143mg 1.472mg 8%
Polyunsaturated fat 0.067g 1.148g 7%
Fats 0.14g 3.25g 5%
Saturated fat 0.034g 1.084g 5%
Choline 10.4mg 0.4mg 2%
Vitamin A 1µg 13µg 1%
Vitamin E 0.14mg 0.05mg 1%
Cholesterol 0mg 4mg 1%
Monounsaturated fat 0.013g 0.532g 1%
Net carbs 1.38g 41.27g N/A
Sugar 1.78g 0g N/A
Tryptophan 0.008mg 0.266mg 0%
Threonine 0.025mg 0.886mg 0%
Isoleucine 0.021mg 1.303mg 0%
Leucine 0.029mg 2.115mg 0%
Lysine 0.031mg 1.695mg 0%
Methionine 0.009mg 0.372mg 0%
Phenylalanine 0.023mg 1.491mg 0%
Valine 0.03mg 1.434mg 0%
Histidine 0.016mg 0.715mg 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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more WaterWater +2551%
Contains more ProteinProtein +2708.8%
Contains more FatsFats +2221.4%
Contains more CarbsCarbs +1298.8%
Contains more OtherOther +264.2%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +3992.3%
Contains more Poly. FatPolyunsaturated fat +1613.4%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.