Sauerkraut vs. Spaghetti — In-Depth Nutrition Comparison
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Significant differences between sauerkraut and spaghetti
- Sauerkraut has more vitamin C, iron, vitamin K, and vitamin B6; however, spaghetti is richer in selenium, manganese, and phosphorus.
- Spaghetti covers your daily selenium needs 47% more than sauerkraut.
- Spaghetti contains less sodium.
- Spaghetti has a higher glycemic index. The glycemic index of spaghetti is 49, while the glycemic index of sauerkraut is 32.
Specific food types used in this comparison are Sauerkraut, canned, solids, and liquids and Pasta, cooked, unenriched, without added salt.
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.
| Contains more CalciumCalcium | +328.6% |
| Contains more PotassiumPotassium | +286.4% |
| Contains more IronIron | +194% |
| Contains more MagnesiumMagnesium | +38.5% |
| Contains more ZincZinc | +168.4% |
| Contains more PhosphorusPhosphorus | +190% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +113.2% |
| Contains more SeleniumSelenium | +4300% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B6Vitamin B6 | +165.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +242.9% |
| Contains more CholineCholine | +62.5% |
| Contains more Vitamin B3Vitamin B3 | +179.7% |
| Contains more Vitamin B5Vitamin B5 | +20.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.6µg | 26.4µg | 47% |
| Sodium | 661mg | 1mg | 29% |
| Vitamin C | 14.7mg | 0mg | 16% |
| Iron | 1.47mg | 0.5mg | 12% |
| Starch | 26.01g | 11% | |
| Vitamin K | 13µg | 0µg | 11% |
| Protein | 0.91g | 5.8g | 10% |
| Carbs | 4.28g | 30.86g | 9% |
| Manganese | 0.151mg | 0.322mg | 7% |
| Calories | 19kcal | 158kcal | 7% |
| Vitamin B6 | 0.13mg | 0.049mg | 6% |
| Phosphorus | 20mg | 58mg | 5% |
| Folate | 24µg | 7µg | 4% |
| Fiber | 2.9g | 1.8g | 4% |
| Potassium | 170mg | 44mg | 4% |
| Zinc | 0.19mg | 0.51mg | 3% |
| Vitamin B3 | 0.143mg | 0.4mg | 2% |
| Polyunsaturated fat | 0.067g | 0.326g | 2% |
| Calcium | 30mg | 7mg | 2% |
| Vitamin E | 0.14mg | 0.06mg | 1% |
| Magnesium | 13mg | 18mg | 1% |
| Choline | 10.4mg | 6.4mg | 1% |
| Saturated fat | 0.034g | 0.176g | 1% |
| Fats | 0.14g | 0.93g | 1% |
| Net carbs | 1.38g | 29.06g | N/A |
| Sugar | 1.78g | 0.56g | N/A |
| Copper | 0.096mg | 0.1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B1 | 0.021mg | 0.02mg | 0% |
| Vitamin B2 | 0.022mg | 0.02mg | 0% |
| Vitamin B5 | 0.093mg | 0.112mg | 0% |
| Monounsaturated fat | 0.013g | 0.131g | 0% |
| Tryptophan | 0.008mg | 0.083mg | 0% |
| Threonine | 0.025mg | 0.206mg | 0% |
| Isoleucine | 0.021mg | 0.228mg | 0% |
| Leucine | 0.029mg | 0.44mg | 0% |
| Lysine | 0.031mg | 0.133mg | 0% |
| Methionine | 0.009mg | 0.065mg | 0% |
| Phenylalanine | 0.023mg | 0.297mg | 0% |
| Valine | 0.03mg | 0.262mg | 0% |
| Histidine | 0.016mg | 0.132mg | 0% |
| Fructose | 0.04g | 0.03g | 0% |
| Omega-3 - ALA | 0.024g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
5.8 g
Fats:
0.93 g
Carbs:
30.86 g
Water:
62.13 g
Other:
0.28 g
| Contains more WaterWater | +48.9% |
| Contains more OtherOther | +667.9% |
| Contains more ProteinProtein | +537.4% |
| Contains more FatsFats | +564.3% |
| Contains more CarbsCarbs | +621% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.176 g
Monounsaturated fat:
Mono. Fat
0.131 g
Polyunsaturated fat:
Poly. Fat
0.326 g
| Contains less Sat. FatSaturated fat | -80.7% |
| Contains more Mono. FatMonounsaturated fat | +907.7% |
| Contains more Poly. FatPolyunsaturated fat | +386.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
26.01 g
Sucrose:
0.09 g
Glucose:
0.04 g
Fructose:
0.03 g
Lactose:
0 g
Maltose:
0.4 g
Galactose:
0 g
| Contains more GlucoseGlucose | +250% |
| Contains more FructoseFructose | +33.3% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
