Sauerkraut vs. Pastrami — In-Depth Nutrition Comparison
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The main differences between sauerkraut and pastrami
- Sauerkraut is richer in vitamin C, yet pastrami is richer in vitamin B12, zinc, selenium, vitamin B3, phosphorus, and choline.
- Daily need coverage for vitamin B12 for pastrami is 78% higher.
- Sauerkraut contains 49 times more vitamin C than pastrami. Sauerkraut contains 14.7mg of vitamin C, while pastrami contains 0.3mg.
- Sauerkraut contains less sodium.
- Sauerkraut has a lower glycemic index than pastrami.
Food types used in this article are Sauerkraut, canned, solids and liquids and Beef, cured, pastrami.
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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 CalciumCalcium | +200% |
| Contains less SodiumSodium | -38.7% |
| Contains more ManganeseManganese | +459.3% |
| Contains more MagnesiumMagnesium | +30.8% |
| Contains more PotassiumPotassium | +23.5% |
| Contains more IronIron | +51% |
| Contains more ZincZinc | +2521.1% |
| Contains more PhosphorusPhosphorus | +775% |
| Contains more SeleniumSelenium | +2850% |
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 | +4800% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin KVitamin K | +1757.1% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +147.6% |
| Contains more Vitamin B2Vitamin B2 | +631.8% |
| Contains more Vitamin B3Vitamin B3 | +2879% |
| Contains more Vitamin B5Vitamin B5 | +184.9% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +684.6% |
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:
21.8 g
Fats:
5.82 g
Carbs:
0.36 g
Water:
69.53 g
Other:
2.49 g
| Contains more CarbsCarbs | +1088.9% |
| Contains more WaterWater | +33.1% |
| Contains more ProteinProtein | +2295.6% |
| Contains more FatsFats | +4057.1% |
| Contains more OtherOther | +15.8% |
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
2.681 g
Monounsaturated fat:
Mono. Fat
2.118 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +16192.3% |
| Contains more Poly. FatPolyunsaturated fat | +116.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0.01 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +300% |
~equal in
Starch
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~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 1.87µg | 78% |
| Zinc | 0.19mg | 4.98mg | 44% |
| Protein | 0.91g | 21.8g | 42% |
| Selenium | 0.6µg | 17.7µg | 31% |
| Vitamin B3 | 0.143mg | 4.26mg | 26% |
| Cholesterol | 0mg | 68mg | 23% |
| Phosphorus | 20mg | 175mg | 22% |
| Sodium | 661mg | 1078mg | 18% |
| Vitamin C | 14.7mg | 0.3mg | 16% |
| Choline | 10.4mg | 81.6mg | 13% |
| Saturated fat | 0.034g | 2.681g | 12% |
| Fiber | 2.9g | 0g | 12% |
| Vitamin B2 | 0.022mg | 0.161mg | 11% |
| Vitamin K | 13µg | 0.7µg | 10% |
| Iron | 1.47mg | 2.22mg | 9% |
| Fats | 0.14g | 5.82g | 9% |
| Vitamin B6 | 0.13mg | 0.221mg | 7% |
| Calories | 19kcal | 147kcal | 6% |
| Monounsaturated fat | 0.013g | 2.118g | 5% |
| Manganese | 0.151mg | 0.027mg | 5% |
| Folate | 24µg | 6µg | 5% |
| Vitamin B1 | 0.021mg | 0.052mg | 3% |
| Vitamin B5 | 0.093mg | 0.265mg | 3% |
| Calcium | 30mg | 10mg | 2% |
| Carbs | 4.28g | 0.36g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Copper | 0.096mg | 0.091mg | 1% |
| Potassium | 170mg | 210mg | 1% |
| Magnesium | 13mg | 17mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Polyunsaturated fat | 0.067g | 0.145g | 1% |
| Net carbs | 1.38g | 0.36g | N/A |
| Sugar | 1.78g | 0.1g | N/A |
| Vitamin A | 1µg | 2µg | 0% |
| Vitamin E | 0.14mg | 0.12mg | 0% |
| Tryptophan | 0.008mg | 0.141mg | 0% |
| Threonine | 0.025mg | 0.857mg | 0% |
| Isoleucine | 0.021mg | 0.976mg | 0% |
| Leucine | 0.029mg | 1.706mg | 0% |
| Lysine | 0.031mg | 1.812mg | 0% |
| Methionine | 0.009mg | 0.558mg | 0% |
| Phenylalanine | 0.023mg | 0.847mg | 0% |
| Valine | 0.03mg | 1.065mg | 0% |
| Histidine | 0.016mg | 0.684mg | 0% |
| Fructose | 0.04g | 0.01g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
24%
60%
Comparison summary
Which food is lower in Cholesterol?
Sauerkraut is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Sauerkraut contains less Sodium (difference - 417mg)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 2.647g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 38)
Which food is cheaper?
Sauerkraut is cheaper (difference - $1.2)
Which food is lower in Sugar?
Pastrami is lower in Sugar (difference - 1.68g)
Which food is richer in minerals?
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami is relatively richer in vitamins