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Sauerkraut vs. Liver — In-Depth Nutrition Comparison

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Significant differences between sauerkraut and liver

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 in liver is higher than in sauerkraut.
  • Liver covers your daily vitamin B12 needs 778% more than sauerkraut.
  • Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of liver is 0.

Specific food types used in this comparison are Sauerkraut, canned, solids and liquids and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Sauerkraut vs Liver 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%
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +1119%
Contains more CopperCopper +560.4%
Contains more ZincZinc +3436.8%
Contains more PhosphorusPhosphorus +1105%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +98.7%
Contains more SeleniumSelenium +11150%
~equal in Magnesium ~14mg

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%
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60.5%
Contains more Vitamin AVitamin A +540400%
Contains more Vitamin B1Vitamin B1 +1128.6%
Contains more Vitamin B2Vitamin B2 +9881.8%
Contains more Vitamin B3Vitamin B3 +5798.6%
Contains more Vitamin B5Vitamin B5 +5033.3%
Contains more Vitamin B6Vitamin B6 +338.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +579.2%
~equal in Vitamin D ~µg

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
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +13.8%
Contains more WaterWater +43.8%
Contains more OtherOther +43.3%
Contains more ProteinProtein +2759.3%
Contains more FatsFats +3042.9%

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
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +4746.2%
Contains more Poly. FatPolyunsaturated fat +1467.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Liver
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 Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 1µg 5405µg 600%
Iron 1.47mg 17.92mg 206%
Vitamin B2 0.022mg 2.196mg 167%
Selenium 0.6µg 67.5µg 122%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.093mg 4.774mg 94%
Copper 0.096mg 0.634mg 60%
Zinc 0.19mg 6.72mg 59%
Vitamin B3 0.143mg 8.435mg 52%
Protein 0.91g 26.02g 50%
Folate 24µg 163µg 35%
Vitamin B6 0.13mg 0.57mg 34%
Phosphorus 20mg 241mg 32%
Sodium 661mg 49mg 27%
Vitamin B1 0.021mg 0.258mg 20%
Fiber 2.9g 0g 12%
Vitamin K 13µg 11%
Vitamin C 14.7mg 23.6mg 10%
Polyunsaturated fat 0.067g 1.05g 7%
Calories 19kcal 165kcal 7%
Fats 0.14g 4.4g 7%
Manganese 0.151mg 0.3mg 6%
Saturated fat 0.034g 1.41g 6%
Calcium 30mg 10mg 2%
Choline 10.4mg 2%
Monounsaturated fat 0.013g 0.63g 2%
Vitamin E 0.14mg 1%
Potassium 170mg 150mg 1%
Carbs 4.28g 3.76g 0%
Net carbs 1.38g 3.76g N/A
Magnesium 13mg 14mg 0%
Sugar 1.78g N/A
Tryptophan 0.008mg 0.366mg 0%
Threonine 0.025mg 1.107mg 0%
Isoleucine 0.021mg 1.32mg 0%
Leucine 0.029mg 2.319mg 0%
Lysine 0.031mg 2.007mg 0%
Methionine 0.009mg 0.645mg 0%
Phenylalanine 0.023mg 1.274mg 0%
Valine 0.03mg 1.607mg 0%
Histidine 0.016mg 0.708mg 0%
Fructose 0.04g 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Liver
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
422%
Liver
Minerals Daily Need Coverage Score
24%
Sauerkraut
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 1.376g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 612mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.7)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver 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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.