Sauerkraut vs. Sugar — In-Depth Nutrition Comparison
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The main differences between sauerkraut and sugar
- Sauerkraut is richer than sugar in iron, vitamin C, fiber, vitamin K, vitamin B6, copper, manganese, and folate.
- Daily need coverage for sodium for sauerkraut is 29% higher.
- Sugar contains less sodium.
- Sauerkraut has a lower glycemic index than sugar.
Food types used in this article are Sauerkraut, canned, solids, and liquids and Sugars, granulated.
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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +2900% |
| Contains more PotassiumPotassium | +8400% |
| Contains more IronIron | +2840% |
| Contains more CopperCopper | +1271.4% |
| Contains more ZincZinc | +1800% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +3675% |
| Contains less SodiumSodium | -99.8% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Carbs | 4.28g | 99.98g | 32% |
| Sodium | 661mg | 1mg | 29% |
| Calories | 19kcal | 387kcal | 18% |
| Iron | 1.47mg | 0.05mg | 18% |
| Vitamin C | 14.7mg | 0mg | 16% |
| Fiber | 2.9g | 0g | 12% |
| Vitamin K | 13µg | 0µg | 11% |
| Copper | 0.096mg | 0.007mg | 10% |
| Vitamin B6 | 0.13mg | 0mg | 10% |
| Folate | 24µg | 0µg | 6% |
| Manganese | 0.151mg | 0.004mg | 6% |
| Potassium | 170mg | 2mg | 5% |
| Magnesium | 13mg | 0mg | 3% |
| Calcium | 30mg | 1mg | 3% |
| Phosphorus | 20mg | 0mg | 3% |
| Choline | 10.4mg | 0mg | 2% |
| Vitamin B5 | 0.093mg | 0mg | 2% |
| Protein | 0.91g | 0g | 2% |
| Vitamin B1 | 0.021mg | 0mg | 2% |
| Zinc | 0.19mg | 0.01mg | 2% |
| Vitamin E | 0.14mg | 0mg | 1% |
| Vitamin B3 | 0.143mg | 0mg | 1% |
| Fats | 0.14g | 0g | 0% |
| Net carbs | 1.38g | 99.98g | N/A |
| Sugar | 1.78g | 99.8g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Vitamin B2 | 0.022mg | 0.019mg | 0% |
| Saturated fat | 0.034g | 0g | 0% |
| Monounsaturated fat | 0.013g | 0g | 0% |
| Polyunsaturated fat | 0.067g | 0g | 0% |
| 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 | 0g | 0% |
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:
0 g
Fats:
0 g
Carbs:
99.98 g
Water:
0.02 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +462500% |
| Contains more OtherOther | +∞% |
| Contains more CarbsCarbs | +2236% |
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:
0 g
Sucrose:
99.8 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
