Sauerkraut vs. Tempeh — In-Depth Nutrition Comparison
Compare
Summary of differences between sauerkraut and tempeh
- Sauerkraut has more vitamin C; however, tempeh is higher in copper, manganese, phosphorus, vitamin B2, magnesium, vitamin B3, and iron.
- Tempeh covers your daily need for copper, 52% more than sauerkraut.
- Tempeh has less sodium.
- The glycemic index of sauerkraut is higher.
These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Tempeh.
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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +523.1% |
| Contains more CalciumCalcium | +270% |
| Contains more PotassiumPotassium | +142.4% |
| Contains more IronIron | +83.7% |
| Contains more CopperCopper | +483.3% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +1230% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +760.9% |
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 KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +271.4% |
| Contains more Vitamin B2Vitamin B2 | +1527.3% |
| Contains more Vitamin B3Vitamin B3 | +1746.2% |
| Contains more Vitamin B5Vitamin B5 | +198.9% |
| Contains more Vitamin B6Vitamin B6 | +65.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
| Contains more WaterWater | +55.1% |
| Contains more OtherOther | +32.7% |
| Contains more ProteinProtein | +2129.7% |
| Contains more FatsFats | +7614.3% |
| Contains more CarbsCarbs | +78.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +24553.8% |
| Contains more Poly. FatPolyunsaturated fat | +6317.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.096mg | 0.56mg | 52% |
| Manganese | 0.151mg | 1.3mg | 50% |
| Protein | 0.91g | 20.29g | 39% |
| Phosphorus | 20mg | 266mg | 35% |
| Sodium | 661mg | 9mg | 28% |
| Polyunsaturated fat | 0.067g | 4.3g | 28% |
| Vitamin B2 | 0.022mg | 0.358mg | 26% |
| Fats | 0.14g | 10.8g | 16% |
| Vitamin C | 14.7mg | 0mg | 16% |
| Magnesium | 13mg | 81mg | 16% |
| Vitamin B3 | 0.143mg | 2.64mg | 16% |
| Iron | 1.47mg | 2.7mg | 15% |
| Fiber | 2.9g | 12% | |
| Saturated fat | 0.034g | 2.539g | 11% |
| Vitamin K | 13µg | 11% | |
| Calories | 19kcal | 192kcal | 9% |
| Zinc | 0.19mg | 1.14mg | 9% |
| Monounsaturated fat | 0.013g | 3.205g | 8% |
| Calcium | 30mg | 111mg | 8% |
| Potassium | 170mg | 412mg | 7% |
| Vitamin B6 | 0.13mg | 0.215mg | 7% |
| Vitamin B1 | 0.021mg | 0.078mg | 5% |
| Vitamin B5 | 0.093mg | 0.278mg | 4% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Choline | 10.4mg | 2% | |
| Carbs | 4.28g | 7.64g | 1% |
| Selenium | 0.6µg | 0µg | 1% |
| Vitamin E | 0.14mg | 1% | |
| Net carbs | 1.38g | 7.64g | N/A |
| Sugar | 1.78g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Folate | 24µg | 24µg | 0% |
| Tryptophan | 0.008mg | 0.194mg | 0% |
| Threonine | 0.025mg | 0.796mg | 0% |
| Isoleucine | 0.021mg | 0.88mg | 0% |
| Leucine | 0.029mg | 1.43mg | 0% |
| Lysine | 0.031mg | 0.908mg | 0% |
| Methionine | 0.009mg | 0.175mg | 0% |
| Phenylalanine | 0.023mg | 0.893mg | 0% |
| Valine | 0.03mg | 0.92mg | 0% |
| Histidine | 0.016mg | 0.466mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
19%
Minerals Daily Need Coverage Score
24%
73%
Comparison summary
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 652mg)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 17)
Which food is cheaper?
Tempeh is cheaper (difference - $1)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 2.505g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.