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  6. Sauerkraut vs. Pork chop

Sauerkraut vs. Pork chop — In-Depth Nutrition Comparison

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How are sauerkraut and pork chop different?

  • Pork chop has more selenium, vitamin B3, vitamin B1, phosphorus, vitamin B6, vitamin B12, zinc, and vitamin B2 than sauerkraut.
  • Daily need coverage for selenium for pork chop is 65% higher.
  • Sauerkraut contains 9 times more sodium than pork chop. While sauerkraut contains 661mg of sodium, pork chop contains only 74mg.
  • Pork chop has a lower glycemic index (0) than sauerkraut (32).

Sauerkraut, canned, solids and liquids and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled are the varieties used in this article.

Infographic

Sauerkraut vs Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more IronIron +69%
Contains more ManganeseManganese +1410%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +86.7%
Contains more PotassiumPotassium +85.3%
Contains more ZincZinc +1557.9%
Contains more PhosphorusPhosphorus +1105%
Contains less SodiumSodium -88.8%
Contains more SeleniumSelenium +5966.7%
~equal in Copper ~0.105mg

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2233.3%
Contains more Vitamin B2Vitamin B2 +1322.7%
Contains more Vitamin B3Vitamin B3 +5443.4%
Contains more Vitamin B5Vitamin B5 +1087.1%
Contains more Vitamin B6Vitamin B6 +276.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +549%

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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.6%
Contains more OtherOther +347.9%
Contains more ProteinProtein +2506.6%
Contains more FatsFats +10150%

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% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +37492.3%
Contains more Poly. FatPolyunsaturated fat +2726.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Pork chop DV% diff.
Selenium 0.6µg 36.4µg 65%
Vitamin B3 0.143mg 7.927mg 49%
Protein 0.91g 23.72g 46%
Vitamin B1 0.021mg 0.49mg 39%
Phosphorus 20mg 241mg 32%
Vitamin B6 0.13mg 0.489mg 28%
Vitamin B12 0µg 0.66µg 28%
Zinc 0.19mg 3.15mg 27%
Cholesterol 0mg 78mg 26%
Sodium 661mg 74mg 26%
Vitamin B2 0.022mg 0.313mg 22%
Fats 0.14g 14.35g 22%
Saturated fat 0.034g 4.339g 20%
Vitamin B5 0.093mg 1.104mg 20%
Vitamin C 14.7mg 0mg 16%
Monounsaturated fat 0.013g 4.887g 12%
Polyunsaturated fat 0.067g 1.894g 12%
Fiber 2.9g 0g 12%
Vitamin K 13µg 0µg 11%
Calories 19kcal 231kcal 11%
Choline 10.4mg 67.5mg 10%
Iron 1.47mg 0.87mg 8%
Manganese 0.151mg 0.01mg 6%
Folate 24µg 0µg 6%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 40IU 5%
Potassium 170mg 315mg 4%
Calcium 30mg 56mg 3%
Magnesium 13mg 20mg 2%
Copper 0.096mg 0.105mg 1%
Carbs 4.28g 0g 1%
Net carbs 1.38g 0g N/A
Sugar 1.78g 0g N/A
Vitamin E 0.14mg 0.21mg 0%
Vitamin A 1µg 4µg 0%
Trans fat 0g 0.066g N/A
Tryptophan 0.008mg 0.282mg 0%
Threonine 0.025mg 1.043mg 0%
Isoleucine 0.021mg 1.123mg 0%
Leucine 0.029mg 1.952mg 0%
Lysine 0.031mg 2.109mg 0%
Methionine 0.009mg 0.65mg 0%
Phenylalanine 0.023mg 0.985mg 0%
Valine 0.03mg 1.2mg 0%
Histidine 0.016mg 0.965mg 0%
Fructose 0.04g 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

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

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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%
Sauerkraut
51%
Pork chop
Minerals Daily Need Coverage Score
24%
Sauerkraut
53%
Pork chop

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 4.305g)
Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 587mg)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 32)
Which food is cheaper?
Pork chop
Pork chop is cheaper (difference - $0.2)
Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins

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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.