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  6. Sauerkraut vs. Turkey meat

Sauerkraut vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and turkey meat

  • Turkey meat is higher than sauerkraut in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, zinc, vitamin B2, and vitamin B5.
  • Turkey meat covers your daily vitamin B3 needs 59% more than sauerkraut.
  • Sauerkraut contains 6 times more sodium than turkey meat. While sauerkraut contains 661mg of sodium, turkey meat contains only 103mg.
  • The glycemic index of turkey meat is lower.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Sauerkraut vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +114.3%
Contains more IronIron +34.9%
Contains more ManganeseManganese +978.6%
Contains more MagnesiumMagnesium +130.8%
Contains more PotassiumPotassium +40.6%
Contains more ZincZinc +1205.3%
Contains more PhosphorusPhosphorus +1015%
Contains less SodiumSodium -84.4%
Contains more SeleniumSelenium +4866.7%
~equal in Copper ~0.093mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +114.3%
Contains more Vitamin B2Vitamin B2 +1177.3%
Contains more Vitamin B3Vitamin B3 +6594.4%
Contains more Vitamin B5Vitamin B5 +919.4%
Contains more Vitamin B6Vitamin B6 +373.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +740.4%

All nutrients comparison - raw data values

Nutrient Sauerkraut Turkey meat DV% diff.
Vitamin B3 0.143mg 9.573mg 59%
Protein 0.91g 28.55g 55%
Selenium 0.6µg 29.8µg 53%
Vitamin B12 0µg 1.02µg 43%
Vitamin B6 0.13mg 0.616mg 37%
Cholesterol 0mg 109mg 36%
Phosphorus 20mg 223mg 29%
Sodium 661mg 103mg 24%
Zinc 0.19mg 2.48mg 21%
Vitamin B2 0.022mg 0.281mg 20%
Vitamin B5 0.093mg 0.948mg 17%
Vitamin C 14.7mg 0mg 16%
Choline 10.4mg 87.4mg 14%
Polyunsaturated fat 0.067g 2.119g 14%
Fiber 2.9g 0g 12%
Vitamin K 13µg 0µg 11%
Fats 0.14g 7.39g 11%
Saturated fat 0.034g 2.155g 10%
Calories 19kcal 189kcal 9%
Monounsaturated fat 0.013g 2.647g 7%
Manganese 0.151mg 0.014mg 6%
Iron 1.47mg 1.09mg 5%
Magnesium 13mg 30mg 4%
Folate 24µg 9µg 4%
Calcium 30mg 14mg 2%
Vitamin B1 0.021mg 0.045mg 2%
Potassium 170mg 239mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Vitamin A 1µg 12µg 1%
Carbs 4.28g 0.06g 1%
Net carbs 1.38g 0.06g N/A
Sugar 1.78g 0g N/A
Copper 0.096mg 0.093mg 0%
Vitamin E 0.14mg 0.07mg 0%
Trans fat 0g 0.101g N/A
Tryptophan 0.008mg 0.291mg 0%
Threonine 0.025mg 1.004mg 0%
Isoleucine 0.021mg 0.796mg 0%
Leucine 0.029mg 1.925mg 0%
Lysine 0.031mg 2.282mg 0%
Methionine 0.009mg 0.724mg 0%
Phenylalanine 0.023mg 0.903mg 0%
Valine 0.03mg 0.902mg 0%
Histidine 0.016mg 0.749mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g 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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +7033.3%
Contains more WaterWater +45.7%
Contains more OtherOther +347.9%
Contains more ProteinProtein +3037.4%
Contains more FatsFats +5178.6%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +20261.5%
Contains more Poly. FatPolyunsaturated fat +3062.7%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.