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Sauerkraut vs. Semolina — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and semolina

  • Sauerkraut is higher in vitamin C, yet semolina is higher in manganese, selenium, vitamin B3, vitamin B6, copper, phosphorus, vitamin B1, and vitamin B5.
  • Semolina covers your daily manganese needs 38% more than sauerkraut.
  • The amount of sodium in semolina is lower.
  • The glycemic index of sauerkraut is lower.

Food varieties used in this article are Sauerkraut, canned, solids and liquids and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Sauerkraut vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more IronIron +98.6%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +136.7%
Contains more CopperCopper +195.8%
Contains more ZincZinc +436.8%
Contains more PhosphorusPhosphorus +665%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +585.4%
Contains more SeleniumSelenium +3216.7%
~equal in Potassium ~174mg

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B3Vitamin B3 +3430.1%
Contains more Vitamin B5Vitamin B5 +622.6%
Contains more Vitamin B6Vitamin B6 +247.7%
~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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +838.3%
Contains more OtherOther +202.8%
Contains more ProteinProtein +725.3%
Contains more FatsFats +635.7%
Contains more CarbsCarbs +1790%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +1884.6%
Contains more Poly. FatPolyunsaturated fat +380.6%

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
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +27.3%
Contains more FructoseFructose +100%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~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 Semolina
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Semolina DV% diff.
Manganese 0.151mg 1.035mg 38%
Selenium 0.6µg 19.9µg 35%
Vitamin B3 0.143mg 5.048mg 31%
Sodium 661mg 2mg 29%
Starch 68.29g 28%
Carbs 4.28g 80.89g 26%
Vitamin B6 0.13mg 0.452mg 25%
Copper 0.096mg 0.284mg 21%
Phosphorus 20mg 153mg 19%
Calories 19kcal 374kcal 18%
Vitamin B1 0.021mg 0.224mg 17%
Vitamin C 14.7mg 0mg 16%
Protein 0.91g 7.51g 13%
Vitamin B5 0.093mg 0.672mg 12%
Vitamin K 13µg 0.1µg 11%
Iron 1.47mg 0.74mg 9%
Zinc 0.19mg 1.02mg 8%
Folate 24µg 8µg 4%
Fiber 2.9g 1.8g 4%
Calcium 30mg 71mg 4%
Magnesium 13mg 27mg 3%
Choline 10.4mg 2%
Polyunsaturated fat 0.067g 0.322g 2%
Vitamin B2 0.022mg 0.05mg 2%
Saturated fat 0.034g 0.294g 1%
Monounsaturated fat 0.013g 0.258g 1%
Fats 0.14g 1.03g 1%
Vitamin E 0.14mg 0.03mg 1%
Net carbs 1.38g 79.09g N/A
Potassium 170mg 174mg 0%
Sugar 1.78g 0.33g N/A
Vitamin A 1µg 0%
Tryptophan 0.008mg 0.103mg 0%
Threonine 0.025mg 0.271mg 0%
Isoleucine 0.021mg 0.339mg 0%
Leucine 0.029mg 0.656mg 0%
Lysine 0.031mg 0.215mg 0%
Methionine 0.009mg 0.183mg 0%
Phenylalanine 0.023mg 0.398mg 0%
Valine 0.03mg 0.47mg 0%
Histidine 0.016mg 0.185mg 0%
Fructose 0.04g 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Semolina
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
24%
Semolina
Minerals Daily Need Coverage Score
24%
Sauerkraut
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 659mg)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.26g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 22)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.