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  6. Sauerkraut vs. Tuna salad

Sauerkraut vs. Tuna salad — In-Depth Nutrition Comparison

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What are the differences between sauerkraut and tuna salad?

  • Sauerkraut is higher in vitamin C, fiber, and iron; however, tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, and copper.
  • Tuna salad's daily need coverage for selenium is 74% more.
  • Tuna salad has less sodium.

We used Sauerkraut, canned, solids, and liquids and Fish, tuna salad types in this article.

Infographic

Sauerkraut vs Tuna 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more CalciumCalcium +76.5%
Contains more IronIron +47%
Contains more ManganeseManganese +277.5%
Contains more MagnesiumMagnesium +46.2%
Contains more CopperCopper +51%
Contains more ZincZinc +194.7%
Contains more PhosphorusPhosphorus +790%
Contains less SodiumSodium -39.2%
Contains more SeleniumSelenium +6766.7%
~equal in Potassium ~178mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +568.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +60.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B1Vitamin B1 +47.6%
Contains more Vitamin B2Vitamin B2 +218.2%
Contains more Vitamin B3Vitamin B3 +4585.3%
Contains more Vitamin B5Vitamin B5 +179.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Tuna salad DV% diff.
Selenium 0.6µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.143mg 6.7mg 41%
Protein 0.91g 16.04g 30%
Polyunsaturated fat 0.067g 4.122g 27%
Phosphorus 20mg 178mg 23%
Fats 0.14g 9.26g 14%
Vitamin C 14.7mg 2.2mg 14%
Fiber 2.9g 0g 12%
Sodium 661mg 402mg 11%
Vitamin K 13µg 11%
Calories 19kcal 187kcal 8%
Saturated fat 0.034g 1.544g 7%
Monounsaturated fat 0.013g 2.887g 7%
Iron 1.47mg 1mg 6%
Copper 0.096mg 0.145mg 5%
Manganese 0.151mg 0.04mg 5%
Vitamin B6 0.13mg 0.081mg 4%
Folate 24µg 8µg 4%
Vitamin B2 0.022mg 0.07mg 4%
Cholesterol 0mg 13mg 4%
Vitamin A 1µg 24µg 3%
Zinc 0.19mg 0.56mg 3%
Vitamin B5 0.093mg 0.26mg 3%
Carbs 4.28g 9.41g 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Vitamin B1 0.021mg 0.031mg 1%
Calcium 30mg 17mg 1%
Magnesium 13mg 19mg 1%
Net carbs 1.38g 9.41g N/A
Potassium 170mg 178mg 0%
Sugar 1.78g N/A
Tryptophan 0.008mg 0.18mg 0%
Threonine 0.025mg 0.701mg 0%
Isoleucine 0.021mg 0.739mg 0%
Leucine 0.029mg 1.293mg 0%
Lysine 0.031mg 1.457mg 0%
Methionine 0.009mg 0.47mg 0%
Phenylalanine 0.023mg 0.626mg 0%
Valine 0.03mg 0.824mg 0%
Histidine 0.016mg 0.467mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +46.5%
Contains more ProteinProtein +1662.6%
Contains more FatsFats +6514.3%
Contains more CarbsCarbs +119.9%
~equal in Other ~2.13g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +22107.7%
Contains more Poly. FatPolyunsaturated fat +6052.2%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.