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  6. Sauerkraut vs. Fish sandwich

Sauerkraut vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between Sauerkraut and Fish sandwich

  • Sauerkraut is richer in Vitamin C, and Fiber, yet Fish sandwich is richer in Selenium, Vitamin B12, Vitamin B1, Phosphorus, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Selenium from Fish sandwich is 32% higher.
  • Sauerkraut contains 8 times more Vitamin C than Fish sandwich. Sauerkraut contains 14.7mg of Vitamin C, while Fish sandwich contains 1.8mg.
  • Sauerkraut contains less Saturated Fat.

Food types used in this article are Sauerkraut, canned, solids and liquids and Fast foods, fish sandwich, with tartar sauce.

Infographic

Sauerkraut vs Fish sandwich 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.
Sauerkraut
Sauerkraut
1
:
9
Fish sandwich
Fish sandwich
Contains more Copper +28%
Contains more Calcium +23.3%
Contains more Magnesium +92.3%
Contains more Phosphorus +480%
Contains more Potassium +21.2%
Contains more Zinc +157.9%
Contains more Manganese +74.8%
Contains more Selenium +2900%
Equal in Iron - 1.5
Equal in Sodium - 602
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Fish sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 57% 18% 50% 19% 79% 14% 25% 35% 99%
Contains more Copper +28%
Contains more Calcium +23.3%
Contains more Magnesium +92.3%
Contains more Phosphorus +480%
Contains more Potassium +21.2%
Contains more Zinc +157.9%
Contains more Manganese +74.8%
Contains more Selenium +2900%
Equal in Iron - 1.5
Equal in Sodium - 602

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.
Sauerkraut
Sauerkraut
2
:
10
Fish sandwich
Fish sandwich
Contains more Vitamin C +716.7%
Contains more Vitamin B6 +85.7%
Contains more Vitamin A +383.3%
Contains more Vitamin E +292.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +536.4%
Contains more Vitamin B3 +1403.5%
Contains more Vitamin B5 +297.8%
Contains more Folate +91.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 13.6
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Fish sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 6% 6% 53% 33% 41% 23% 17% 35% 86% 34%
Contains more Vitamin C +716.7%
Contains more Vitamin B6 +85.7%
Contains more Vitamin A +383.3%
Contains more Vitamin E +292.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +536.4%
Contains more Vitamin B3 +1403.5%
Contains more Vitamin B5 +297.8%
Contains more Folate +91.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 13.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Fish sandwich
Fish sandwich
Contains more Water +91%
Contains more Protein +1030.8%
Contains more Fats +8792.9%
Contains more Carbs +523.6%
Equal in Other - 2.13
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Fish sandwich
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more Water +91%
Contains more Protein +1030.8%
Contains more Fats +8792.9%
Contains more Carbs +523.6%
Equal in Other - 2.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Fish sandwich
Fish sandwich
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +19861.5%
Contains more Polyunsaturated fat +9238.8%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Fish sandwich
18% 24% 58%
Saturated Fat: 1.949 g
Monounsaturated Fat: 2.595 g
Polyunsaturated fat: 6.257 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +19861.5%
Contains more Polyunsaturated fat +9238.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
0
:
3
Fish sandwich
Fish sandwich
Contains more Glucose +757.1%
Contains more Fructose +3575%
Contains more Maltose +∞%
Sauerkraut
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Fish sandwich
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more Glucose +757.1%
Contains more Fructose +3575%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Fish sandwich
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sauerkraut Fish sandwich Opinion
Net carbs 1.38g 25.69g Fish sandwich
Protein 0.91g 10.29g Fish sandwich
Fats 0.14g 12.45g Fish sandwich
Carbs 4.28g 26.69g Fish sandwich
Calories 19kcal 257kcal Fish sandwich
Fructose 0.04g 1.47g Fish sandwich
Sugar 1.78g 3.53g Sauerkraut
Fiber 2.9g 1g Sauerkraut
Calcium 30mg 37mg Fish sandwich
Iron 1.47mg 1.5mg Fish sandwich
Magnesium 13mg 25mg Fish sandwich
Phosphorus 20mg 116mg Fish sandwich
Potassium 170mg 206mg Fish sandwich
Sodium 661mg 602mg Fish sandwich
Zinc 0.19mg 0.49mg Fish sandwich
Copper 0.096mg 0.075mg Sauerkraut
Manganese 0.151mg 0.264mg Fish sandwich
Selenium 0.6µg 18µg Fish sandwich
Vitamin A 18IU 87IU Fish sandwich
Vitamin A RAE 1µg 6µg Fish sandwich
Vitamin E 0.14mg 0.55mg Fish sandwich
Vitamin D 0IU 9IU Fish sandwich
Vitamin D 0µg 0.2µg Fish sandwich
Vitamin C 14.7mg 1.8mg Sauerkraut
Vitamin B1 0.021mg 0.21mg Fish sandwich
Vitamin B2 0.022mg 0.14mg Fish sandwich
Vitamin B3 0.143mg 2.15mg Fish sandwich
Vitamin B5 0.093mg 0.37mg Fish sandwich
Vitamin B6 0.13mg 0.07mg Sauerkraut
Folate 24µg 46µg Fish sandwich
Vitamin B12 0µg 0.68µg Fish sandwich
Vitamin K 13µg 13.6µg Fish sandwich
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Cholesterol 0mg 35mg Sauerkraut
Trans Fat 0g 0.08g Sauerkraut
Saturated Fat 0.034g 1.949g Sauerkraut
Omega-3 - DHA 0g 0.064g Fish sandwich
Omega-3 - EPA 0g 0.029g Fish sandwich
Omega-3 - DPA 0g 0.003g Fish sandwich
Monounsaturated Fat 0.013g 2.595g Fish sandwich
Polyunsaturated fat 0.067g 6.257g Fish sandwich
Omega-6 - Eicosadienoic acid 0.005g Fish sandwich
Omega-6 - Linoleic acid 5.561g Fish sandwich
Omega-6 - Gamma-linoleic acid 0.023g Fish sandwich
Omega-3 - ALA 0.489g Fish sandwich
Omega-3 - Eicosatrienoic acid 0.001g Fish sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Fish sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Fish sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Sauerkraut
29%
Fish sandwich
Minerals Daily Need Coverage Score
24%
Sauerkraut
40%
Fish sandwich

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.75g)
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.915g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Fish sandwich
Fish sandwich contains less Sodium (difference - 59mg)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals
Which food is richer in vitamins?
Fish sandwich
Fish sandwich 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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.