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Sauerkraut vs. Spätzle — In-Depth Nutrition Comparison

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How are sauerkraut and spätzle different?

  • Sauerkraut is higher in vitamin C, iron, vitamin K, fiber, and vitamin B6; however, spätzle is richer in selenium, phosphorus, and manganese.
  • Daily need coverage for selenium for spätzle is 42% higher.
  • Spätzle has less sodium.

Sauerkraut, canned, solids and liquids and Noodles, egg, cooked, unenriched, with added salt are the varieties used in this article.

Infographic

Sauerkraut vs Spätzle 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +347.4%
Contains more IronIron +145%
Contains more MagnesiumMagnesium +61.5%
Contains more ZincZinc +242.1%
Contains more PhosphorusPhosphorus +280%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +108.6%
Contains more SeleniumSelenium +3883.3%
~equal in Copper ~0.098mg

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% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +182.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +147.1%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.02mg

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% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more WaterWater +36.6%
Contains more OtherOther +330%
Contains more ProteinProtein +398.9%
Contains more FatsFats +1378.6%
Contains more CarbsCarbs +487.9%

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
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +4369.2%
Contains more Poly. FatPolyunsaturated fat +723.9%

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
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~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 Spätzle
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Spätzle DV% diff.
Selenium 0.6µg 23.9µg 42%
Sodium 661mg 165mg 22%
Vitamin C 14.7mg 0mg 16%
Vitamin K 13µg 0µg 11%
Iron 1.47mg 0.6mg 11%
Cholesterol 0mg 29mg 10%
Phosphorus 20mg 76mg 8%
Fiber 2.9g 1.2g 7%
Carbs 4.28g 25.16g 7%
Protein 0.91g 4.54g 7%
Manganese 0.151mg 0.315mg 7%
Vitamin B6 0.13mg 0.046mg 6%
Calories 19kcal 138kcal 6%
Zinc 0.19mg 0.65mg 4%
Folate 24µg 7µg 4%
Potassium 170mg 38mg 4%
Vitamin B12 0µg 0.09µg 4%
Choline 10.4mg 25.7mg 3%
Polyunsaturated fat 0.067g 0.552g 3%
Fats 0.14g 2.07g 3%
Vitamin B5 0.093mg 0.263mg 3%
Saturated fat 0.034g 0.419g 2%
Magnesium 13mg 21mg 2%
Vitamin B3 0.143mg 0.4mg 2%
Calcium 30mg 12mg 2%
Vitamin B1 0.021mg 0.03mg 1%
Vitamin A 1µg 6µg 1%
Monounsaturated fat 0.013g 0.581g 1%
Net carbs 1.38g 23.96g N/A
Sugar 1.78g 0.4g N/A
Copper 0.096mg 0.098mg 0%
Vitamin E 0.14mg 0.17mg 0%
Vitamin B2 0.022mg 0.02mg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.008mg 0.043mg 0%
Threonine 0.025mg 0.138mg 0%
Isoleucine 0.021mg 0.19mg 0%
Leucine 0.029mg 0.365mg 0%
Lysine 0.031mg 0.137mg 0%
Methionine 0.009mg 0.086mg 0%
Phenylalanine 0.023mg 0.24mg 0%
Valine 0.03mg 0.22mg 0%
Histidine 0.016mg 0.121mg 0%
Fructose 0.04g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Spätzle
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
6%
Spätzle
Minerals Daily Need Coverage Score
24%
Sauerkraut
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 496mg)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 32)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1)
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.385g)
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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.