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  6. Sauerkraut vs. Wheat

Sauerkraut vs. Wheat — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and wheat

  • Wheat is higher than sauerkraut in selenium, manganese, phosphorus, copper, vitamin B3, zinc, vitamin B1, magnesium, and iron.
  • Wheat covers your daily selenium needs 161% more than sauerkraut.
  • Sauerkraut contains 331 times more sodium than wheat . While sauerkraut contains 661mg of sodium, wheat contains only 2mg.
  • The glycemic index of sauerkraut is lower.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Wheat, durum.

Infographic

Sauerkraut vs Wheat 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%
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +1007.7%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +153.5%
Contains more IronIron +139.5%
Contains more CopperCopper +476%
Contains more ZincZinc +2089.5%
Contains more PhosphorusPhosphorus +2440%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1894.7%
Contains more SeleniumSelenium +14800%

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 +1895.2%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +4611.9%
Contains more Vitamin B5Vitamin B5 +905.4%
Contains more Vitamin B6Vitamin B6 +222.3%
Contains more FolateFolate +79.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Wheat DV% diff.
Selenium 0.6µg 89.4µg 161%
Manganese 0.151mg 3.012mg 124%
Phosphorus 20mg 508mg 70%
Copper 0.096mg 0.553mg 51%
Vitamin B3 0.143mg 6.738mg 41%
Zinc 0.19mg 4.16mg 36%
Vitamin B1 0.021mg 0.419mg 33%
Magnesium 13mg 144mg 31%
Sodium 661mg 2mg 29%
Protein 0.91g 13.68g 26%
Iron 1.47mg 3.52mg 26%
Vitamin B6 0.13mg 0.419mg 22%
Carbs 4.28g 71.13g 22%
Vitamin B5 0.093mg 0.935mg 17%
Calories 19kcal 339kcal 16%
Vitamin C 14.7mg 0mg 16%
Fiber 2.9g 12%
Vitamin K 13µg 11%
Potassium 170mg 431mg 8%
Vitamin B2 0.022mg 0.121mg 8%
Polyunsaturated fat 0.067g 0.978g 6%
Folate 24µg 43µg 5%
Fats 0.14g 2.47g 4%
Choline 10.4mg 2%
Saturated fat 0.034g 0.454g 2%
Monounsaturated fat 0.013g 0.344g 1%
Vitamin E 0.14mg 1%
Net carbs 1.38g 71.13g N/A
Calcium 30mg 34mg 0%
Sugar 1.78g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.008mg 0.176mg 0%
Threonine 0.025mg 0.366mg 0%
Isoleucine 0.021mg 0.533mg 0%
Leucine 0.029mg 0.934mg 0%
Lysine 0.031mg 0.303mg 0%
Methionine 0.009mg 0.221mg 0%
Phenylalanine 0.023mg 0.681mg 0%
Valine 0.03mg 0.594mg 0%
Histidine 0.016mg 0.322mg 0%
Fructose 0.04g 0%

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +745.7%
Contains more OtherOther +20.8%
Contains more ProteinProtein +1403.3%
Contains more FatsFats +1664.3%
Contains more CarbsCarbs +1561.9%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +2546.2%
Contains more Poly. FatPolyunsaturated fat +1359.7%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.