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  6. Sauerkraut vs. Taco salad

Sauerkraut vs. Taco salad — In-Depth Nutrition Comparison

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Important differences between sauerkraut and taco salad

  • Sauerkraut has more vitamin C; however, taco salad has more vitamin B12, vitamin B2, vitamin B5, zinc, phosphorus, and vitamin B3.
  • Taco salad's daily need coverage for saturated fat is 17% more.
  • Sauerkraut has 8 times more vitamin C than taco salad. Sauerkraut has 14.7mg of vitamin C, while taco salad has 1.8mg.
  • Taco salad is lower in sodium.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Fast foods, taco salad.

Infographic

Sauerkraut vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more IronIron +27.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +223.3%
Contains more PotassiumPotassium +23.5%
Contains more CopperCopper +17.7%
Contains more ZincZinc +615.8%
Contains more PhosphorusPhosphorus +260%
Contains less SodiumSodium -41.8%
Contains more ManganeseManganese +10.6%
Contains more SeleniumSelenium +266.7%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +716.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +718.2%
Contains more Vitamin B3Vitamin B3 +767.1%
Contains more Vitamin B5Vitamin B5 +631.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +124%
~equal in Vitamin D ~µg

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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more WaterWater +27.9%
Contains more OtherOther +34.4%
Contains more ProteinProtein +634.1%
Contains more FatsFats +5228.6%
Contains more CarbsCarbs +178.3%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +19946.2%
Contains more Poly. FatPolyunsaturated fat +1217.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Taco salad DV% diff.
Saturated fat 0.034g 3.446g 16%
Vitamin C 14.7mg 1.8mg 14%
Vitamin B12 0µg 0.32µg 13%
Fiber 2.9g 12%
Vitamin B5 0.093mg 0.68mg 12%
Vitamin B2 0.022mg 0.18mg 12%
Protein 0.91g 6.68g 12%
Sodium 661mg 385mg 12%
Fats 0.14g 7.46g 11%
Vitamin K 13µg 11%
Zinc 0.19mg 1.36mg 11%
Phosphorus 20mg 72mg 7%
Vitamin B3 0.143mg 1.24mg 7%
Cholesterol 0mg 22mg 7%
Calcium 30mg 97mg 7%
Monounsaturated fat 0.013g 2.606g 6%
Calories 19kcal 141kcal 6%
Folate 24µg 42µg 5%
Polyunsaturated fat 0.067g 0.883g 5%
Iron 1.47mg 1.15mg 4%
Magnesium 13mg 26mg 3%
Selenium 0.6µg 2.2µg 3%
Carbs 4.28g 11.91g 3%
Choline 10.4mg 23.3mg 2%
Vitamin B1 0.021mg 0.05mg 2%
Vitamin B6 0.13mg 0.11mg 2%
Copper 0.096mg 0.113mg 2%
Manganese 0.151mg 0.167mg 1%
Vitamin E 0.14mg 1%
Potassium 170mg 210mg 1%
Net carbs 1.38g 11.91g N/A
Sugar 1.78g N/A
Vitamin A 1µg 0%
Tryptophan 0.008mg 0.075mg 0%
Threonine 0.025mg 0.254mg 0%
Isoleucine 0.021mg 0.311mg 0%
Leucine 0.029mg 0.549mg 0%
Lysine 0.031mg 0.486mg 0%
Methionine 0.009mg 0.145mg 0%
Phenylalanine 0.023mg 0.277mg 0%
Valine 0.03mg 0.343mg 0%
Histidine 0.016mg 0.201mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Taco salad
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
18%
Taco salad
Minerals Daily Need Coverage Score
24%
Sauerkraut
30%
Taco salad

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Taco salad
Taco salad contains less Sodium (difference - 276mg)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $1)
Which food is richer in minerals?
Taco salad
Taco salad is relatively richer in minerals
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 3.412g)
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

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.