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  6. Sauerkraut vs. Pot roast

Sauerkraut vs. Pot roast — In-Depth Nutrition Comparison

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Important differences between sauerkraut and pot roast

  • Sauerkraut has more vitamin C; however, pot roast has more vitamin B12, zinc, selenium, vitamin B3, phosphorus, and choline.
  • Pot roast's daily need coverage for vitamin B12 is 89% more.
  • Pot roast is lower in sodium.
  • Sauerkraut has a higher glycemic index than pot roast.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Sauerkraut vs Pot roast 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% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more CalciumCalcium +87.5%
Contains more ManganeseManganese +1410%
Contains more MagnesiumMagnesium +46.2%
Contains more PotassiumPotassium +35.9%
Contains more IronIron +64.6%
Contains more ZincZinc +3405.3%
Contains more PhosphorusPhosphorus +770%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +4400%
~equal in Copper ~0.099mg

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +622.2%
Contains more FolateFolate +166.7%
Contains more Vitamin EVitamin E +264.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +181%
Contains more Vitamin B2Vitamin B2 +677.3%
Contains more Vitamin B3Vitamin B3 +2770.6%
Contains more Vitamin B5Vitamin B5 +514%
Contains more Vitamin B6Vitamin B6 +117.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +959.6%

All nutrients comparison - raw data values

Nutrient Sauerkraut Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Zinc 0.19mg 6.66mg 59%
Protein 0.91g 28.94g 56%
Selenium 0.6µg 27µg 48%
Cholesterol 0mg 116mg 39%
Saturated fat 0.034g 7.548g 34%
Fats 0.14g 19.17g 29%
Sodium 661mg 47mg 27%
Vitamin B3 0.143mg 4.105mg 25%
Phosphorus 20mg 174mg 22%
Monounsaturated fat 0.013g 8.175g 20%
Choline 10.4mg 110.2mg 18%
Vitamin C 14.7mg 0mg 16%
Calories 19kcal 297kcal 14%
Iron 1.47mg 2.42mg 12%
Fiber 2.9g 0g 12%
Vitamin B6 0.13mg 0.283mg 12%
Vitamin B2 0.022mg 0.171mg 11%
Vitamin B5 0.093mg 0.571mg 10%
Vitamin K 13µg 1.8µg 9%
Manganese 0.151mg 0.01mg 6%
Folate 24µg 9µg 4%
Polyunsaturated fat 0.067g 0.708g 4%
Vitamin B1 0.021mg 0.059mg 3%
Potassium 170mg 231mg 2%
Vitamin E 0.14mg 0.51mg 2%
Calcium 30mg 16mg 1%
Vitamin D 0µg 0.2µg 1%
Magnesium 13mg 19mg 1%
Vitamin D 0IU 8IU 1%
Carbs 4.28g 0g 1%
Net carbs 1.38g 0g N/A
Sugar 1.78g 0g N/A
Copper 0.096mg 0.099mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0.19mg 0%
Threonine 0.025mg 1.156mg 0%
Isoleucine 0.021mg 1.317mg 0%
Leucine 0.029mg 2.302mg 0%
Lysine 0.031mg 2.446mg 0%
Methionine 0.009mg 0.754mg 0%
Phenylalanine 0.023mg 1.143mg 0%
Valine 0.03mg 1.436mg 0%
Histidine 0.016mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +78.3%
Contains more OtherOther +-21600%
Contains more ProteinProtein +3080.2%
Contains more FatsFats +13592.9%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +62784.6%
Contains more Poly. FatPolyunsaturated fat +956.7%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.