Sauerkraut vs. Rye — In-Depth Nutrition Comparison
Compare
Differences between sauerkraut and rye
- Sauerkraut contains less manganese, fiber, phosphorus, copper, vitamin B5, vitamin B3, vitamin B1, selenium, and magnesium than rye.
- Rye's daily need coverage for manganese is 105% higher.
- Rye contains 331 times less sodium than sauerkraut. Sauerkraut contains 661mg of sodium, while rye contains 2mg.
The food types used in this comparison are Sauerkraut, canned, solids, and liquids and Rye grain.
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.
| Contains more CalciumCalcium | +25% |
| Contains more MagnesiumMagnesium | +746.2% |
| Contains more PotassiumPotassium | +200% |
| Contains more IronIron | +78.9% |
| Contains more CopperCopper | +282.3% |
| Contains more ZincZinc | +1294.7% |
| Contains more PhosphorusPhosphorus | +1560% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +1606.6% |
| Contains more SeleniumSelenium | +2216.7% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +120.3% |
| Contains more Vitamin EVitamin E | +507.1% |
| Contains more Vitamin B1Vitamin B1 | +1404.8% |
| Contains more Vitamin B2Vitamin B2 | +1040.9% |
| Contains more Vitamin B3Vitamin B3 | +2886% |
| Contains more Vitamin B5Vitamin B5 | +1465.6% |
| Contains more Vitamin B6Vitamin B6 | +126.2% |
| Contains more FolateFolate | +58.3% |
| Contains more CholineCholine | +192.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.151mg | 2.577mg | 105% |
| Fiber | 2.9g | 15.1g | 49% |
| Phosphorus | 20mg | 332mg | 45% |
| Copper | 0.096mg | 0.367mg | 30% |
| Sodium | 661mg | 2mg | 29% |
| Vitamin B5 | 0.093mg | 1.456mg | 27% |
| Vitamin B3 | 0.143mg | 4.27mg | 26% |
| Vitamin B1 | 0.021mg | 0.316mg | 25% |
| Carbs | 4.28g | 75.86g | 24% |
| Selenium | 0.6µg | 13.9µg | 24% |
| Magnesium | 13mg | 110mg | 23% |
| Zinc | 0.19mg | 2.65mg | 22% |
| Protein | 0.91g | 10.34g | 19% |
| Vitamin B2 | 0.022mg | 0.251mg | 18% |
| Calories | 19kcal | 338kcal | 16% |
| Vitamin C | 14.7mg | 0mg | 16% |
| Iron | 1.47mg | 2.63mg | 15% |
| Vitamin B6 | 0.13mg | 0.294mg | 13% |
| Potassium | 170mg | 510mg | 10% |
| Vitamin K | 13µg | 5.9µg | 6% |
| Polyunsaturated fat | 0.067g | 0.767g | 5% |
| Vitamin E | 0.14mg | 0.85mg | 5% |
| Folate | 24µg | 38µg | 4% |
| Choline | 10.4mg | 30.4mg | 4% |
| Fats | 0.14g | 1.63g | 2% |
| Saturated fat | 0.034g | 0.197g | 1% |
| Calcium | 30mg | 24mg | 1% |
| Net carbs | 1.38g | 60.76g | N/A |
| Sugar | 1.78g | 0.98g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Monounsaturated fat | 0.013g | 0.208g | 0% |
| Tryptophan | 0.008mg | 0.108mg | 0% |
| Threonine | 0.025mg | 0.289mg | 0% |
| Isoleucine | 0.021mg | 0.208mg | 0% |
| Leucine | 0.029mg | 0.563mg | 0% |
| Lysine | 0.031mg | 0.286mg | 0% |
| Methionine | 0.009mg | 0.153mg | 0% |
| Phenylalanine | 0.023mg | 0.435mg | 0% |
| Valine | 0.03mg | 0.317mg | 0% |
| Histidine | 0.016mg | 0.189mg | 0% |
| Fructose | 0.04g | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
| Contains more WaterWater | +772.8% |
| Contains more OtherOther | +36.9% |
| Contains more ProteinProtein | +1036.3% |
| Contains more FatsFats | +1064.3% |
| Contains more CarbsCarbs | +1672.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
| Contains less Sat. FatSaturated fat | -82.7% |
| Contains more Mono. FatMonounsaturated fat | +1500% |
| Contains more Poly. FatPolyunsaturated fat | +1044.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +14.3% |
| Contains more FructoseFructose | +175% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
