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  6. Sauerkraut vs. Sesame

Sauerkraut vs. Sesame — In-Depth Nutrition Comparison

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Important differences between sauerkraut and sesame

  • Sauerkraut has less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6.
  • Sesame's daily need coverage for copper is 443% more.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Seeds, sesame seeds, whole, dried.

Infographic

Sauerkraut vs Sesame 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +3150%
Contains more PotassiumPotassium +175.3%
Contains more IronIron +889.8%
Contains more CopperCopper +4152.1%
Contains more ZincZinc +3978.9%
Contains more PhosphorusPhosphorus +3045%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1529.1%
Contains more SeleniumSelenium +5633.3%

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%
Sesame
Sesame
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +86%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B1Vitamin B1 +3666.7%
Contains more Vitamin B2Vitamin B2 +1022.7%
Contains more Vitamin B3Vitamin B3 +3057.3%
Contains more Vitamin B6Vitamin B6 +507.7%
Contains more FolateFolate +304.2%
Contains more CholineCholine +146.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Sesame DV% diff.
Copper 0.096mg 4.082mg 443%
Iron 1.47mg 14.55mg 164%
Polyunsaturated fat 0.067g 21.773g 145%
Manganese 0.151mg 2.46mg 100%
Calcium 30mg 975mg 95%
Phosphorus 20mg 629mg 87%
Magnesium 13mg 351mg 80%
Fats 0.14g 49.67g 76%
Zinc 0.19mg 7.75mg 69%
Vitamin B1 0.021mg 0.791mg 64%
Selenium 0.6µg 34.4µg 61%
Vitamin B6 0.13mg 0.79mg 51%
Monounsaturated fat 0.013g 18.759g 47%
Fiber 2.9g 11.8g 36%
Protein 0.91g 17.73g 34%
Saturated fat 0.034g 6.957g 31%
Calories 19kcal 573kcal 28%
Sodium 661mg 11mg 28%
Vitamin B3 0.143mg 4.515mg 27%
Folate 24µg 97µg 18%
Vitamin B2 0.022mg 0.247mg 17%
Vitamin C 14.7mg 0mg 16%
Vitamin K 13µg 0µg 11%
Potassium 170mg 468mg 9%
Carbs 4.28g 23.45g 6%
Choline 10.4mg 25.6mg 3%
Vitamin E 0.14mg 0.25mg 1%
Vitamin B5 0.093mg 0.05mg 1%
Net carbs 1.38g 11.65g N/A
Sugar 1.78g 0.3g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0.388mg 0%
Threonine 0.025mg 0.736mg 0%
Isoleucine 0.021mg 0.763mg 0%
Leucine 0.029mg 1.358mg 0%
Lysine 0.031mg 0.569mg 0%
Methionine 0.009mg 0.586mg 0%
Phenylalanine 0.023mg 0.94mg 0%
Valine 0.03mg 0.99mg 0%
Histidine 0.016mg 0.522mg 0%
Fructose 0.04g 0%

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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1872.7%
Contains more ProteinProtein +1848.4%
Contains more FatsFats +35378.6%
Contains more CarbsCarbs +447.9%
Contains more OtherOther +107.4%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +144200%
Contains more Poly. FatPolyunsaturated fat +32397%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.