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Sauerkraut vs. Flax seeds — In-Depth Nutrition Comparison

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How are sauerkraut and flax seeds different?

  • Flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, and zinc than sauerkraut.
  • Daily need coverage for vitamin B1 for flax seeds is 135% higher.
  • Sauerkraut contains 22 times more sodium than flax seeds. While sauerkraut contains 661mg of sodium, flax seeds contain only 30mg.

Sauerkraut, canned, solids and liquids and Seeds, flaxseed are the varieties used in this article.

Infographic

Sauerkraut vs Flax seeds infographic
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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.
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +2915.4%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +378.2%
Contains more IronIron +289.8%
Contains more CopperCopper +1170.8%
Contains more ZincZinc +2184.2%
Contains more PhosphorusPhosphorus +3110%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +1543.7%
Contains more SeleniumSelenium +4133.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +2350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +202.3%
Contains more Vitamin EVitamin E +121.4%
Contains more Vitamin B1Vitamin B1 +7728.6%
Contains more Vitamin B2Vitamin B2 +631.8%
Contains more Vitamin B3Vitamin B3 +2053.8%
Contains more Vitamin B5Vitamin B5 +959.1%
Contains more Vitamin B6Vitamin B6 +263.8%
Contains more FolateFolate +262.5%
Contains more CholineCholine +656.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1229.3%
Contains more ProteinProtein +1909.9%
Contains more FatsFats +30014.3%
Contains more CarbsCarbs +574.8%
Contains more OtherOther +72.6%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +57800%
Contains more Poly. FatPolyunsaturated fat +42780.6%

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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +185.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Flax seeds
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Flax seeds DV% diff.
Polyunsaturated fat 0.067g 28.73g 191%
Vitamin B1 0.021mg 1.644mg 135%
Copper 0.096mg 1.22mg 125%
Manganese 0.151mg 2.482mg 101%
Fiber 2.9g 27.3g 98%
Magnesium 13mg 392mg 90%
Phosphorus 20mg 642mg 89%
Fats 0.14g 42.16g 65%
Iron 1.47mg 5.73mg 53%
Selenium 0.6µg 25.4µg 45%
Zinc 0.19mg 4.34mg 38%
Protein 0.91g 18.29g 35%
Sodium 661mg 30mg 27%
Calories 19kcal 534kcal 26%
Vitamin B6 0.13mg 0.473mg 26%
Calcium 30mg 255mg 23%
Potassium 170mg 813mg 19%
Monounsaturated fat 0.013g 7.527g 19%
Vitamin B3 0.143mg 3.08mg 18%
Vitamin B5 0.093mg 0.985mg 18%
Saturated fat 0.034g 3.663g 16%
Folate 24µg 87µg 16%
Vitamin C 14.7mg 0.6mg 16%
Choline 10.4mg 78.7mg 12%
Vitamin B2 0.022mg 0.161mg 11%
Carbs 4.28g 28.88g 8%
Vitamin K 13µg 4.3µg 7%
Vitamin E 0.14mg 0.31mg 1%
Net carbs 1.38g 1.58g N/A
Sugar 1.78g 1.55g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0.297mg 0%
Threonine 0.025mg 0.766mg 0%
Isoleucine 0.021mg 0.896mg 0%
Leucine 0.029mg 1.235mg 0%
Lysine 0.031mg 0.862mg 0%
Methionine 0.009mg 0.37mg 0%
Phenylalanine 0.023mg 0.957mg 0%
Valine 0.03mg 1.072mg 0%
Histidine 0.016mg 0.472mg 0%
Fructose 0.04g 0g 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
24%
Sauerkraut
191%
Flax seeds

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 3.629g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 631mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.