Sauerkraut vs. Provolone — In-Depth Nutrition Comparison
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The main differences between Sauerkraut and Provolone
- Sauerkraut is richer in Vitamin C, yet Provolone is richer in Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin A RAE, Selenium, and Vitamin B2.
- Daily need coverage for Saturated Fat from Provolone is 85% higher.
- Sauerkraut contains less Saturated Fat.
Food types used in this article are Sauerkraut, canned, solids and liquids and Cheese, provolone.
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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
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Iron
+182.7%
Contains
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Potassium
+23.2%
Contains
less
Sodium
-24.5%
Contains
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Copper
+269.2%
Contains
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Manganese
+1410%
Contains
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Calcium
+2420%
Contains
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Magnesium
+115.4%
Contains
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Phosphorus
+2380%
Contains
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Zinc
+1600%
Contains
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Selenium
+2316.7%
Contains
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Iron
+182.7%
Contains
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Potassium
+23.2%
Contains
less
Sodium
-24.5%
Contains
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Copper
+269.2%
Contains
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Manganese
+1410%
Contains
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Calcium
+2420%
Contains
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Magnesium
+115.4%
Contains
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Phosphorus
+2380%
Contains
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Zinc
+1600%
Contains
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Selenium
+2316.7%
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.
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+10.5%
Contains
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Vitamin B6
+78.1%
Contains
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Folate
+140%
Contains
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Vitamin K
+490.9%
Contains
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Vitamin A
+4788.9%
Contains
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Vitamin E
+64.3%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+1359.1%
Contains
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Vitamin B5
+411.8%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.019
Equal in Vitamin B3 - 0.156
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+10.5%
Contains
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Vitamin B6
+78.1%
Contains
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Folate
+140%
Contains
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Vitamin K
+490.9%
Contains
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Vitamin A
+4788.9%
Contains
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Vitamin E
+64.3%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+1359.1%
Contains
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Vitamin B5
+411.8%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.019
Equal in Vitamin B3 - 0.156
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+100%
Contains
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Water
+125.9%
Contains
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Protein
+2711%
Contains
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Fats
+18914.3%
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Other
+119.1%
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
25.58 g
Fats:
26.62 g
Carbs:
2.14 g
Water:
40.95 g
Other:
4.71 g
Contains
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Carbs
+100%
Contains
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Water
+125.9%
Contains
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Protein
+2711%
Contains
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Fats
+18914.3%
Contains
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Other
+119.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-99.8%
Contains
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Monounsaturated Fat
+56769.2%
Contains
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Polyunsaturated fat
+1047.8%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Saturated Fat:
17.078 g
Monounsaturated Fat:
7.393 g
Polyunsaturated fat:
0.769 g
Contains
less
Saturated Fat
-99.8%
Contains
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Monounsaturated Fat
+56769.2%
Contains
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Polyunsaturated fat
+1047.8%
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.38g | 2.14g |
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| Protein | 0.91g | 25.58g |
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| Fats | 0.14g | 26.62g |
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| Carbs | 4.28g | 2.14g |
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| Calories | 19kcal | 351kcal |
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| Fructose | 0.04g |
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| Sugar | 1.78g | 0.56g |
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| Fiber | 2.9g | 0g |
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| Calcium | 30mg | 756mg |
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| Iron | 1.47mg | 0.52mg |
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| Magnesium | 13mg | 28mg |
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| Phosphorus | 20mg | 496mg |
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| Potassium | 170mg | 138mg |
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| Sodium | 661mg | 876mg |
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| Zinc | 0.19mg | 3.23mg |
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| Copper | 0.096mg | 0.026mg |
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| Manganese | 0.151mg | 0.01mg |
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| Selenium | 0.6µg | 14.5µg |
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| Vitamin A | 18IU | 880IU |
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| Vitamin A RAE | 1µg | 236µg |
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| Vitamin E | 0.14mg | 0.23mg |
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| Vitamin D | 0IU | 20IU |
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| Vitamin D | 0µg | 0.5µg |
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| Vitamin C | 14.7mg | 0mg |
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| Vitamin B1 | 0.021mg | 0.019mg |
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| Vitamin B2 | 0.022mg | 0.321mg |
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| Vitamin B3 | 0.143mg | 0.156mg |
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| Vitamin B5 | 0.093mg | 0.476mg |
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| Vitamin B6 | 0.13mg | 0.073mg |
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| Folate | 24µg | 10µg |
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| Vitamin B12 | 0µg | 1.46µg |
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| Vitamin K | 13µg | 2.2µg |
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| Tryptophan | 0.008mg | 0.345mg |
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| Threonine | 0.025mg | 0.982mg |
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| Isoleucine | 0.021mg | 1.091mg |
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| Leucine | 0.029mg | 2.297mg |
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| Lysine | 0.031mg | 2.646mg |
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| Methionine | 0.009mg | 0.686mg |
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| Phenylalanine | 0.023mg | 1.287mg |
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| Valine | 0.03mg | 1.64mg |
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| Histidine | 0.016mg | 1.115mg |
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| Cholesterol | 0mg | 69mg |
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| Saturated Fat | 0.034g | 17.078g |
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| Monounsaturated Fat | 0.013g | 7.393g |
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| Polyunsaturated fat | 0.067g | 0.769g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
13%
33%
Minerals Daily Need Coverage Score
24%
78%
Comparison summary
Which food contains less Sodium?
Sauerkraut contains less Sodium (difference - 215mg)
Which food is lower in Cholesterol?
Sauerkraut is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 17.044g)
Which food is cheaper?
Sauerkraut is cheaper (difference - $1.5)
Which food is lower in Sugar?
Provolone is lower in Sugar (difference - 1.22g)
Which food is lower in glycemic index?
Provolone is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.