Sauerkraut vs. Walnut — In-Depth Nutrition Comparison
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The main differences between sauerkraut and walnut
- Walnut is richer than sauerkraut in copper, manganese, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, and folate.
- Daily need coverage for copper for walnut is 166% higher.
- Sauerkraut contains 331 times more sodium than walnut. Sauerkraut contains 661mg of sodium, while walnut contains 2mg.
- Walnut has a lower glycemic index than sauerkraut.
Food types used in this article are Sauerkraut, canned, solids and liquids and Nuts, walnuts, english.
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.
| Contains more MagnesiumMagnesium | +1115.4% |
| Contains more CalciumCalcium | +226.7% |
| Contains more PotassiumPotassium | +159.4% |
| Contains more IronIron | +98% |
| Contains more CopperCopper | +1552.1% |
| Contains more ZincZinc | +1526.3% |
| Contains more PhosphorusPhosphorus | +1630% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +2160.9% |
| Contains more SeleniumSelenium | +716.7% |
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.
| Contains more Vitamin CVitamin C | +1030.8% |
| Contains more Vitamin KVitamin K | +381.5% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B1Vitamin B1 | +1523.8% |
| Contains more Vitamin B2Vitamin B2 | +581.8% |
| Contains more Vitamin B3Vitamin B3 | +686.7% |
| Contains more Vitamin B5Vitamin B5 | +512.9% |
| Contains more Vitamin B6Vitamin B6 | +313.1% |
| Contains more FolateFolate | +308.3% |
| Contains more CholineCholine | +276.9% |
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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more WaterWater | +2173.2% |
| Contains more OtherOther | +20.8% |
| Contains more ProteinProtein | +1573.6% |
| Contains more FatsFats | +46478.6% |
| Contains more CarbsCarbs | +220.3% |
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
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +68615.4% |
| Contains more Poly. FatPolyunsaturated fat | +70309% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +75% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +125% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.067g | 47.174g | 314% |
| Copper | 0.096mg | 1.586mg | 166% |
| Manganese | 0.151mg | 3.414mg | 142% |
| Fats | 0.14g | 65.21g | 100% |
| Phosphorus | 20mg | 346mg | 47% |
| Magnesium | 13mg | 158mg | 35% |
| Calories | 19kcal | 654kcal | 32% |
| Vitamin B6 | 0.13mg | 0.537mg | 31% |
| Protein | 0.91g | 15.23g | 29% |
| Sodium | 661mg | 2mg | 29% |
| Saturated fat | 0.034g | 6.126g | 28% |
| Vitamin B1 | 0.021mg | 0.341mg | 27% |
| Zinc | 0.19mg | 3.09mg | 26% |
| Monounsaturated fat | 0.013g | 8.933g | 22% |
| Folate | 24µg | 98µg | 19% |
| Iron | 1.47mg | 2.91mg | 18% |
| Vitamin C | 14.7mg | 1.3mg | 15% |
| Fiber | 2.9g | 6.7g | 15% |
| Vitamin B5 | 0.093mg | 0.57mg | 10% |
| Vitamin B2 | 0.022mg | 0.15mg | 10% |
| Vitamin K | 13µg | 2.7µg | 9% |
| Selenium | 0.6µg | 4.9µg | 8% |
| Potassium | 170mg | 441mg | 8% |
| Calcium | 30mg | 98mg | 7% |
| Vitamin B3 | 0.143mg | 1.125mg | 6% |
| Choline | 10.4mg | 39.2mg | 5% |
| Vitamin E | 0.14mg | 0.7mg | 4% |
| Carbs | 4.28g | 13.71g | 3% |
| Net carbs | 1.38g | 7.01g | N/A |
| Sugar | 1.78g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.008mg | 0.17mg | 0% |
| Threonine | 0.025mg | 0.596mg | 0% |
| Isoleucine | 0.021mg | 0.625mg | 0% |
| Leucine | 0.029mg | 1.17mg | 0% |
| Lysine | 0.031mg | 0.424mg | 0% |
| Methionine | 0.009mg | 0.236mg | 0% |
| Phenylalanine | 0.023mg | 0.711mg | 0% |
| Valine | 0.03mg | 0.753mg | 0% |
| Histidine | 0.016mg | 0.391mg | 0% |
| Fructose | 0.04g | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
24%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.83g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 6.092g)
Which food is cheaper?
Sauerkraut is cheaper (difference - $4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)