Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sauerkraut
  5. Compare
  6. Sauerkraut vs. Swiss cheese

Sauerkraut vs. Swiss cheese — In-Depth Nutrition Comparison

Compare

How are sauerkraut and Swiss cheese different?

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A than sauerkraut.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Sauerkraut contains 4 times more sodium than Swiss cheese. While sauerkraut contains 661mg of sodium, Swiss cheese contains only 187mg.

Sauerkraut, canned, solids, and liquids and Cheese, swiss are the varieties used in this article.

Infographic

Sauerkraut vs Swiss cheese 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +136.1%
Contains more IronIron +1030.8%
Contains more CopperCopper +104.3%
Contains more ManganeseManganese +480.8%
Contains more MagnesiumMagnesium +153.8%
Contains more CalciumCalcium +2866.7%
Contains more ZincZinc +2200%
Contains more PhosphorusPhosphorus +2770%
Contains less SodiumSodium -71.7%
Contains more SeleniumSelenium +4900%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B3Vitamin B3 +123.4%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more Vitamin KVitamin K +828.6%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin EVitamin E +328.6%
Contains more Vitamin B2Vitamin B2 +1272.7%
Contains more Vitamin B5Vitamin B5 +279.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +49%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 30mg 890mg 86%
Saturated fat 0.034g 18.227g 83%
Phosphorus 20mg 574mg 79%
Selenium 0.6µg 30µg 53%
Protein 0.91g 26.96g 52%
Fats 0.14g 30.99g 47%
Zinc 0.19mg 4.37mg 38%
Vitamin A 1µg 288µg 32%
Cholesterol 0mg 93mg 31%
Vitamin B2 0.022mg 0.302mg 22%
Sodium 661mg 187mg 21%
Monounsaturated fat 0.013g 8.046g 20%
Calories 19kcal 393kcal 19%
Iron 1.47mg 0.13mg 17%
Vitamin C 14.7mg 0mg 16%
Fiber 2.9g 0g 12%
Vitamin K 13µg 1.4µg 10%
Polyunsaturated fat 0.067g 1.341g 8%
Vitamin B5 0.093mg 0.353mg 5%
Vitamin B6 0.13mg 0.071mg 5%
Manganese 0.151mg 0.026mg 5%
Copper 0.096mg 0.047mg 5%
Magnesium 13mg 33mg 5%
Folate 24µg 10µg 4%
Vitamin E 0.14mg 0.6mg 3%
Potassium 170mg 72mg 3%
Vitamin B1 0.021mg 0.011mg 1%
Choline 10.4mg 15.5mg 1%
Carbs 4.28g 1.44g 1%
Net carbs 1.38g 1.44g N/A
Sugar 1.78g 0g N/A
Vitamin B3 0.143mg 0.064mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.008mg 0.401mg 0%
Threonine 0.025mg 1.038mg 0%
Isoleucine 0.021mg 1.537mg 0%
Leucine 0.029mg 2.959mg 0%
Lysine 0.031mg 2.585mg 0%
Methionine 0.009mg 0.784mg 0%
Phenylalanine 0.023mg 1.662mg 0%
Valine 0.03mg 2.139mg 0%
Histidine 0.016mg 1.065mg 0%
Fructose 0.04g 0g 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +197.2%
Contains more WaterWater +145.9%
Contains more ProteinProtein +2862.6%
Contains more FatsFats +22035.7%
Contains more OtherOther +38.6%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +61792.3%
Contains more Poly. FatPolyunsaturated fat +1901.5%

People also compare

Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish
Swiss cheese
Swiss cheese vs Roquefort
Roquefort
Swiss cheese
Swiss cheese vs Romano cheese
Romano cheese
Swiss cheese
Swiss cheese vs Ricotta
Ricotta

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.