Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sauerkraut vs. Spelt — In-Depth Nutrition Comparison

Compare

How are sauerkraut and spelt different?

  • Spelt has more manganese, phosphorus, copper, vitamin B3, iron, fiber, magnesium, vitamin B1, and zinc than sauerkraut.
  • Daily need coverage for manganese for spelt is 123% higher.
  • Sauerkraut contains 83 times more sodium than spelt. While sauerkraut contains 661mg of sodium, spelt contains only 8mg.
  • Sauerkraut has a lower glycemic index (32) than spelt (63).

Sauerkraut, canned, solids, and liquids and Spelt, uncooked are the varieties used in this article.

Infographic

Sauerkraut vs Spelt 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%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +946.2%
Contains more PotassiumPotassium +128.2%
Contains more IronIron +202%
Contains more CopperCopper +432.3%
Contains more ZincZinc +1626.3%
Contains more PhosphorusPhosphorus +1905%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1875.5%
Contains more SeleniumSelenium +1850%
~equal in Calcium ~27mg

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%
Spelt
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +261.1%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +464.3%
Contains more Vitamin B1Vitamin B1 +1633.3%
Contains more Vitamin B2Vitamin B2 +413.6%
Contains more Vitamin B3Vitamin B3 +4685.3%
Contains more Vitamin B5Vitamin B5 +1048.4%
Contains more Vitamin B6Vitamin B6 +76.9%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Spelt DV% diff.
Manganese 0.151mg 2.983mg 123%
Phosphorus 20mg 401mg 54%
Copper 0.096mg 0.511mg 46%
Vitamin B3 0.143mg 6.843mg 42%
Iron 1.47mg 4.44mg 37%
Fiber 2.9g 10.7g 31%
Vitamin B1 0.021mg 0.364mg 29%
Magnesium 13mg 136mg 29%
Sodium 661mg 8mg 28%
Zinc 0.19mg 3.28mg 28%
Protein 0.91g 14.57g 27%
Carbs 4.28g 70.19g 22%
Starch 53.92g 22%
Vitamin B5 0.093mg 1.068mg 20%
Selenium 0.6µg 11.7µg 20%
Calories 19kcal 338kcal 16%
Vitamin C 14.7mg 0mg 16%
Vitamin B6 0.13mg 0.23mg 8%
Vitamin K 13µg 3.6µg 8%
Polyunsaturated fat 0.067g 1.258g 8%
Vitamin B2 0.022mg 0.113mg 7%
Potassium 170mg 388mg 6%
Folate 24µg 45µg 5%
Vitamin E 0.14mg 0.79mg 4%
Fats 0.14g 2.43g 4%
Saturated fat 0.034g 0.406g 2%
Choline 10.4mg 2%
Monounsaturated fat 0.013g 0.445g 1%
Net carbs 1.38g 59.49g N/A
Calcium 30mg 27mg 0%
Sugar 1.78g 6.82g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0.132mg 0%
Threonine 0.025mg 0.443mg 0%
Isoleucine 0.021mg 0.552mg 0%
Leucine 0.029mg 1.07mg 0%
Lysine 0.031mg 0.409mg 0%
Methionine 0.009mg 0.258mg 0%
Phenylalanine 0.023mg 0.737mg 0%
Valine 0.03mg 0.681mg 0%
Histidine 0.016mg 0.36mg 0%
Fructose 0.04g 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +739.6%
Contains more OtherOther +20.1%
Contains more ProteinProtein +1501.1%
Contains more FatsFats +1635.7%
Contains more CarbsCarbs +1540%

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +3323.1%
Contains more Poly. FatPolyunsaturated fat +1777.6%

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
Spelt
5
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +500%
Contains more FructoseFructose +500%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.