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Sauerkraut vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between sauerkraut and swordfish

  • Sauerkraut has more vitamin C; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, vitamin B6, and vitamin E.
  • Swordfish covers your daily selenium needs 123% more than sauerkraut.
  • Swordfish contains less sodium.
  • Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Sauerkraut, canned, solids and liquids and Fish, swordfish, cooked, dry heat.

Infographic

Sauerkraut vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +400%
Contains more IronIron +226.7%
Contains more CopperCopper +108.7%
Contains more ManganeseManganese +1061.5%
Contains more MagnesiumMagnesium +169.2%
Contains more PotassiumPotassium +193.5%
Contains more ZincZinc +310.5%
Contains more PhosphorusPhosphorus +1420%
Contains less SodiumSodium -85.3%
Contains more SeleniumSelenium +11316.7%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +1621.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +323.8%
Contains more Vitamin B2Vitamin B2 +186.4%
Contains more Vitamin B3Vitamin B3 +6371.3%
Contains more Vitamin B5Vitamin B5 +348.4%
Contains more Vitamin B6Vitamin B6 +373.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +645.2%

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.5%
Contains more OtherOther +497.2%
Contains more ProteinProtein +2476.9%
Contains more FatsFats +5564.3%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +27161.5%
Contains more Poly. FatPolyunsaturated fat +1941.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Swordfish
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Swordfish DV% diff.
Selenium 0.6µg 68.5µg 123%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.143mg 9.254mg 57%
Protein 0.91g 23.45g 45%
Phosphorus 20mg 304mg 41%
Vitamin B6 0.13mg 0.615mg 37%
Cholesterol 0mg 78mg 26%
Sodium 661mg 97mg 25%
Vitamin C 14.7mg 0mg 16%
Vitamin E 0.14mg 2.41mg 15%
Iron 1.47mg 0.45mg 13%
Choline 10.4mg 77.5mg 12%
Fiber 2.9g 0g 12%
Fats 0.14g 7.93g 12%
Vitamin K 13µg 0.1µg 11%
Potassium 170mg 499mg 10%
Monounsaturated fat 0.013g 3.544g 9%
Polyunsaturated fat 0.067g 1.368g 9%
Saturated fat 0.034g 1.911g 9%
Calories 19kcal 172kcal 8%
Manganese 0.151mg 0.013mg 6%
Vitamin B1 0.021mg 0.089mg 6%
Vitamin B5 0.093mg 0.417mg 6%
Copper 0.096mg 0.046mg 6%
Folate 24µg 2µg 6%
Vitamin A 1µg 43µg 5%
Zinc 0.19mg 0.78mg 5%
Magnesium 13mg 35mg 5%
Vitamin B2 0.022mg 0.063mg 3%
Calcium 30mg 6mg 2%
Carbs 4.28g 0g 1%
Net carbs 1.38g 0g N/A
Sugar 1.78g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.008mg 0.265mg 0%
Threonine 0.025mg 1.035mg 0%
Isoleucine 0.021mg 1.088mg 0%
Leucine 0.029mg 1.919mg 0%
Lysine 0.031mg 2.168mg 0%
Methionine 0.009mg 0.699mg 0%
Phenylalanine 0.023mg 0.922mg 0%
Valine 0.03mg 1.216mg 0%
Histidine 0.016mg 0.695mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
24%
Sauerkraut
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 564mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 1.877g)
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.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.