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Sauerkraut vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between sauerkraut and fish sandwiches

  • Sauerkraut is richer in vitamin C and fiber, yet fish sandwiches are richer in selenium, vitamin B12, vitamin B1, phosphorus, vitamin B3, and vitamin B2.
  • Daily need coverage for selenium for fish sandwiches is 32% higher.
  • Sauerkraut contains 8 times more vitamin C than fish sandwiches. Sauerkraut contains 14.7mg of vitamin C, while fish sandwiches contain 1.8mg.
  • Sauerkraut contains less saturated fat.
  • Sauerkraut has a lower glycemic index than fish sandwiches.

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.
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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more CopperCopper +28%
Contains more MagnesiumMagnesium +92.3%
Contains more CalciumCalcium +23.3%
Contains more PotassiumPotassium +21.2%
Contains more ZincZinc +157.9%
Contains more PhosphorusPhosphorus +480%
Contains more ManganeseManganese +74.8%
Contains more SeleniumSelenium +2900%
~equal in Iron ~1.5mg
~equal in Sodium ~602mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +716.7%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +292.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +536.4%
Contains more Vitamin B3Vitamin B3 +1403.5%
Contains more Vitamin B5Vitamin B5 +297.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +91.7%
Contains more CholineCholine +177.9%
~equal in Vitamin K ~13.6µg

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
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 WaterWater +91%
Contains more ProteinProtein +1030.8%
Contains more FatsFats +8792.9%
Contains more CarbsCarbs +523.6%
~equal in Other ~2.13g

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +19861.5%
Contains more Poly. FatPolyunsaturated fat +9238.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 GlucoseGlucose +757.1%
Contains more FructoseFructose +3575%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Cholesterol ok
Lower in Sugar 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 DV% diff.
Polyunsaturated fat 0.067g 6.257g 41%
Selenium 0.6µg 18µg 32%
Vitamin B12 0µg 0.68µg 28%
Fats 0.14g 12.45g 19%
Protein 0.91g 10.29g 19%
Vitamin B1 0.021mg 0.21mg 16%
Vitamin C 14.7mg 1.8mg 14%
Phosphorus 20mg 116mg 14%
Vitamin B3 0.143mg 2.15mg 13%
Calories 19kcal 257kcal 12%
Cholesterol 0mg 35mg 12%
Saturated fat 0.034g 1.949g 9%
Vitamin B2 0.022mg 0.14mg 9%
Fiber 2.9g 1g 8%
Carbs 4.28g 26.69g 7%
Vitamin B5 0.093mg 0.37mg 6%
Monounsaturated fat 0.013g 2.595g 6%
Folate 24µg 46µg 6%
Manganese 0.151mg 0.264mg 5%
Vitamin B6 0.13mg 0.07mg 5%
Vitamin E 0.14mg 0.55mg 3%
Sodium 661mg 602mg 3%
Zinc 0.19mg 0.49mg 3%
Magnesium 13mg 25mg 3%
Choline 10.4mg 28.9mg 3%
Fructose 0.04g 1.47g 2%
Copper 0.096mg 0.075mg 2%
Vitamin D 0IU 9IU 1%
Calcium 30mg 37mg 1%
Vitamin D 0µg 0.2µg 1%
Potassium 170mg 206mg 1%
Vitamin A 1µg 6µg 1%
Net carbs 1.38g 25.69g N/A
Iron 1.47mg 1.5mg 0%
Sugar 1.78g 3.53g N/A
Vitamin K 13µg 13.6µg 0%
Trans fat 0g 0.08g N/A
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Fish sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Sauerkraut
27%
Fish sandwich
Minerals Daily Need Coverage Score
24%
Sauerkraut
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.75g)
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.