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Sauerkraut vs. Shortbread — In-Depth Nutrition Comparison

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Differences between sauerkraut and shortbread

  • Sauerkraut has more vitamin C, while shortbread has more vitamin B1, vitamin B2, vitamin B3, iron, vitamin E, folate, and manganese.
  • Shortbread's daily need coverage for saturated fat is 40% higher.
  • The amount of sodium in shortbread is lower.
  • Sauerkraut has a lower glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of shortbread is 64.

The food types used in this comparison are Sauerkraut, canned, solids and liquids and Cookies, shortbread, commercially prepared, plain.

Infographic

Sauerkraut vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more CalciumCalcium +130.8%
Contains more PotassiumPotassium +93.2%
Contains more IronIron +102.7%
Contains more ZincZinc +157.9%
Contains more PhosphorusPhosphorus +230%
Contains less SodiumSodium -46.6%
Contains more ManganeseManganese +160.3%
Contains more SeleniumSelenium +933.3%
~equal in Magnesium ~14mg
~equal in Copper ~0.09mg

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more Vitamin KVitamin K +18.2%
Contains more CholineCholine +1055.6%
Contains more Vitamin EVitamin E +1642.9%
Contains more Vitamin B1Vitamin B1 +1581%
Contains more Vitamin B2Vitamin B2 +1327.3%
Contains more Vitamin B3Vitamin B3 +2190.2%
Contains more Vitamin B5Vitamin B5 +245.2%
Contains more FolateFolate +237.5%
~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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2470%
Contains more OtherOther +108.7%
Contains more ProteinProtein +490.1%
Contains more FatsFats +18628.6%
Contains more CarbsCarbs +1390.2%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +51500%
Contains more Poly. FatPolyunsaturated fat +12326.9%

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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +157.1%
Contains more FructoseFructose +650%
~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 Shortbread
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Shortbread DV% diff.
Polyunsaturated fat 0.067g 8.326g 55%
Fats 0.14g 26.22g 40%
Saturated fat 0.034g 8.105g 37%
Vitamin B1 0.021mg 0.353mg 28%
Calories 19kcal 514kcal 25%
Vitamin B2 0.022mg 0.314mg 22%
Carbs 4.28g 63.78g 20%
Vitamin B3 0.143mg 3.275mg 20%
Iron 1.47mg 2.98mg 19%
Monounsaturated fat 0.013g 6.708g 17%
Starch 40.47g 17%
Vitamin C 14.7mg 0mg 16%
Vitamin E 0.14mg 2.44mg 15%
Folate 24µg 81µg 14%
Sodium 661mg 353mg 13%
Manganese 0.151mg 0.393mg 11%
Selenium 0.6µg 6.2µg 10%
Protein 0.91g 5.37g 9%
Phosphorus 20mg 66mg 7%
Fiber 2.9g 1.3g 6%
Vitamin B5 0.093mg 0.321mg 5%
Vitamin B6 0.13mg 0.071mg 5%
Zinc 0.19mg 0.49mg 3%
Vitamin K 13µg 11µg 2%
Potassium 170mg 88mg 2%
Choline 10.4mg 0.9mg 2%
Calcium 30mg 13mg 2%
Copper 0.096mg 0.09mg 1%
Net carbs 1.38g 62.48g N/A
Magnesium 13mg 14mg 0%
Sugar 1.78g 21.65g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.714g 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%
Fructose 0.04g 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Shortbread
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
30%
Shortbread
Minerals Daily Need Coverage Score
24%
Sauerkraut
34%
Shortbread

Comparison summary

Which food contains less Sodium?
Shortbread
Shortbread contains less Sodium (difference - 308mg)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $1)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 19.87g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 8.071g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.