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  6. Sauerkraut vs. Soy milk

Sauerkraut vs. Soy milk — In-Depth Nutrition Comparison

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How are sauerkraut and soy milk different?

  • Sauerkraut is higher in vitamin C, iron, fiber, and vitamin K; however, soy milk is richer in selenium and vitamin B5.
  • Daily need coverage for sodium for sauerkraut is 27% higher.
  • Soy milk has less sodium.

Sauerkraut, canned, solids, and liquids and Soymilk, original, and vanilla, unfortified are the varieties used in this article.

Infographic

Sauerkraut vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +44.1%
Contains more IronIron +129.7%
Contains more ZincZinc +58.3%
Contains more MagnesiumMagnesium +92.3%
Contains more CopperCopper +33.3%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +47.7%
Contains more SeleniumSelenium +700%

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more Vitamin KVitamin K +333.3%
Contains more FolateFolate +33.3%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +213.6%
Contains more Vitamin B3Vitamin B3 +258.7%
Contains more Vitamin B5Vitamin B5 +301.1%
Contains more CholineCholine +126.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Soy milk DV% diff.
Sodium 661mg 51mg 27%
Vitamin C 14.7mg 0mg 16%
Iron 1.47mg 0.64mg 10%
Fiber 2.9g 0.6g 9%
Vitamin K 13µg 3µg 8%
Selenium 0.6µg 4.8µg 8%
Polyunsaturated fat 0.067g 0.961g 6%
Vitamin B5 0.093mg 0.373mg 6%
Phosphorus 20mg 52mg 5%
Protein 0.91g 3.27g 5%
Vitamin B2 0.022mg 0.069mg 4%
Vitamin B6 0.13mg 0.077mg 4%
Copper 0.096mg 0.128mg 4%
Vitamin B1 0.021mg 0.06mg 3%
Magnesium 13mg 25mg 3%
Manganese 0.151mg 0.223mg 3%
Vitamin B3 0.143mg 0.513mg 2%
Folate 24µg 18µg 2%
Choline 10.4mg 23.6mg 2%
Calories 19kcal 54kcal 2%
Fats 0.14g 1.75g 2%
Potassium 170mg 118mg 2%
Monounsaturated fat 0.013g 0.401g 1%
Zinc 0.19mg 0.12mg 1%
Calcium 30mg 25mg 1%
Carbs 4.28g 6.28g 1%
Saturated fat 0.034g 0.205g 1%
Net carbs 1.38g 5.68g N/A
Sugar 1.78g 3.99g N/A
Vitamin E 0.14mg 0.11mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0.038mg 0%
Threonine 0.025mg 0.108mg 0%
Isoleucine 0.021mg 0.114mg 0%
Leucine 0.029mg 0.186mg 0%
Lysine 0.031mg 0.131mg 0%
Methionine 0.009mg 0.027mg 0%
Phenylalanine 0.023mg 0.113mg 0%
Valine 0.03mg 0.117mg 0%
Histidine 0.016mg 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more OtherOther +230.8%
Contains more ProteinProtein +259.3%
Contains more FatsFats +1150%
Contains more CarbsCarbs +46.7%
~equal in Water ~88.05g

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -83.4%
Contains more Mono. FatMonounsaturated fat +2984.6%
Contains more Poly. FatPolyunsaturated fat +1334.3%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.