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  6. Sauerkraut vs. Surimi

Sauerkraut vs. Surimi — In-Depth Nutrition Comparison

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How are sauerkraut and surimi different?

  • Sauerkraut has more vitamin C, iron, fiber, vitamin K, and vitamin B6; however, surimi is richer in vitamin B12, selenium, and phosphorus.
  • Surimi covers your daily need for vitamin B12, 67% more than sauerkraut.
  • Surimi contains less sodium.
  • Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of sauerkraut is 32.

Sauerkraut, canned, solids, and liquids and Fish, surimi types were used in this article.

Infographic

Sauerkraut vs Surimi 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%
Surimi
Surimi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +51.8%
Contains more IronIron +465.4%
Contains more CopperCopper +200%
Contains more ManganeseManganese +1272.7%
Contains more MagnesiumMagnesium +230.8%
Contains more ZincZinc +73.7%
Contains more PhosphorusPhosphorus +1310%
Contains less SodiumSodium -78.4%
Contains more SeleniumSelenium +4583.3%

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%
Surimi
Surimi
4
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +1100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B3Vitamin B3 +53.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B2 ~0.021mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Surimi DV% diff.
Vitamin B12 0µg 1.6µg 67%
Selenium 0.6µg 28.1µg 50%
Phosphorus 20mg 282mg 37%
Protein 0.91g 15.18g 29%
Sodium 661mg 143mg 23%
Vitamin C 14.7mg 0mg 16%
Iron 1.47mg 0.26mg 15%
Fiber 2.9g 0g 12%
Vitamin K 13µg 0.1µg 11%
Cholesterol 0mg 30mg 10%
Vitamin B6 0.13mg 0.03mg 8%
Magnesium 13mg 43mg 7%
Copper 0.096mg 0.032mg 7%
Folate 24µg 2µg 6%
Manganese 0.151mg 0.011mg 6%
Calories 19kcal 99kcal 4%
Polyunsaturated fat 0.067g 0.443g 3%
Vitamin E 0.14mg 0.63mg 3%
Vitamin A 1µg 20µg 2%
Potassium 170mg 112mg 2%
Calcium 30mg 9mg 2%
Choline 10.4mg 2%
Saturated fat 0.034g 0.191g 1%
Zinc 0.19mg 0.33mg 1%
Carbs 4.28g 6.85g 1%
Fats 0.14g 0.9g 1%
Net carbs 1.38g 6.85g N/A
Sugar 1.78g 0g N/A
Vitamin B1 0.021mg 0.02mg 0%
Vitamin B2 0.022mg 0.021mg 0%
Vitamin B3 0.143mg 0.22mg 0%
Vitamin B5 0.093mg 0.07mg 0%
Monounsaturated fat 0.013g 0.149g 0%
Tryptophan 0.008mg 0.092mg 0%
Threonine 0.025mg 0.734mg 0%
Isoleucine 0.021mg 0.709mg 0%
Leucine 0.029mg 1.202mg 0%
Lysine 0.031mg 1.387mg 0%
Methionine 0.009mg 0.515mg 0%
Phenylalanine 0.023mg 0.595mg 0%
Valine 0.03mg 0.77mg 0%
Histidine 0.016mg 0.35mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g 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
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more WaterWater +21.2%
Contains more OtherOther +194.5%
Contains more ProteinProtein +1568.1%
Contains more FatsFats +542.9%
Contains more CarbsCarbs +60%

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -82.2%
Contains more Mono. FatMonounsaturated fat +1046.2%
Contains more Poly. FatPolyunsaturated fat +561.2%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.