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  6. Sauerkraut vs. Porridge

Sauerkraut vs. Porridge — In-Depth Nutrition Comparison

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Important differences between sauerkraut and porridge

  • Sauerkraut has more vitamin C, vitamin K, fiber, vitamin B6, manganese, and copper; however, porridge has more iron and calcium.
  • Sauerkraut's daily need coverage for sodium is 28% more.
  • Porridge is lower in sodium.
  • Porridge has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Sauerkraut vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +160%
Contains more PotassiumPotassium +962.5%
Contains more CopperCopper +140%
Contains more ZincZinc +46.2%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +190%
Contains more IronIron +154.4%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +366.7%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +161.9%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +263.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Porridge DV% diff.
Sodium 661mg 6mg 28%
Iron 1.47mg 3.74mg 28%
Vitamin C 14.7mg 0mg 16%
Vitamin K 13µg 0.1µg 11%
Fiber 2.9g 0.5g 10%
Vitamin B6 0.13mg 0.013mg 9%
Manganese 0.151mg 0mg 7%
Calcium 30mg 87mg 6%
Copper 0.096mg 0.04mg 6%
Potassium 170mg 16mg 5%
Selenium 0.6µg 2.8µg 4%
Vitamin B1 0.021mg 0.055mg 3%
Folate 24µg 12µg 3%
Choline 10.4mg 2%
Vitamin B3 0.143mg 0.52mg 2%
Calories 19kcal 50kcal 2%
Magnesium 13mg 5mg 2%
Carbs 4.28g 10.52g 2%
Vitamin E 0.14mg 0.02mg 1%
Phosphorus 20mg 15mg 1%
Zinc 0.19mg 0.13mg 1%
Protein 0.91g 1.44g 1%
Fats 0.14g 0.21g 0%
Net carbs 1.38g 10.02g N/A
Sugar 1.78g 0.03g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.022mg 0.025mg 0%
Vitamin B5 0.093mg 0.071mg 0%
Saturated fat 0.034g 0.033g 0%
Monounsaturated fat 0.013g 0.028g 0%
Polyunsaturated fat 0.067g 0.114g 0%
Tryptophan 0.008mg 0.02mg 0%
Threonine 0.025mg 0.045mg 0%
Isoleucine 0.021mg 0.063mg 0%
Leucine 0.029mg 0.11mg 0%
Lysine 0.031mg 0.037mg 0%
Methionine 0.009mg 0.027mg 0%
Phenylalanine 0.023mg 0.078mg 0%
Valine 0.03mg 0.07mg 0%
Histidine 0.016mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more OtherOther +877.3%
Contains more ProteinProtein +58.2%
Contains more FatsFats +50%
Contains more CarbsCarbs +145.8%
~equal in Water ~87.61g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +115.4%
Contains more Poly. FatPolyunsaturated fat +70.1%
~equal in Saturated fat ~0.033g

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.