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  6. Sauerkraut vs. Yeast

Sauerkraut vs. Yeast — In-Depth Nutrition Comparison

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The main differences between sauerkraut and yeast

  • Yeast is richer than sauerkraut in vitamin B1, folate, vitamin B2, vitamin B5, vitamin B3, vitamin B6, fiber, phosphorus, zinc, and copper.
  • Daily need coverage for vitamin B1 for yeast is 914% higher.

Food types used in this article are Sauerkraut, canned, solids, and liquids and Leavening agents, yeast, baker's, active dry.

Infographic

Sauerkraut vs Yeast 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%
Yeast
Yeast
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 9% 84% 81% 145% 217% 273% 6.7% 41% 43%
Contains more MagnesiumMagnesium +315.4%
Contains more PotassiumPotassium +461.8%
Contains more IronIron +47.6%
Contains more CopperCopper +354.2%
Contains more ZincZinc +4078.9%
Contains more PhosphorusPhosphorus +3085%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +106.6%
Contains more SeleniumSelenium +1216.7%
~equal in Calcium ~30mg

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%
Yeast
Yeast
8
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 1% 0% 0% 0% 2748% 923% 754% 810% 346% 8.8% 1% 1755% 17%
Contains more Vitamin CVitamin C +4800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +3150%
Contains more Vitamin B1Vitamin B1 +52233.3%
Contains more Vitamin B2Vitamin B2 +18081.8%
Contains more Vitamin B3Vitamin B3 +28011.9%
Contains more Vitamin B5Vitamin B5 +14416.1%
Contains more Vitamin B6Vitamin B6 +1053.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +9650%
Contains more CholineCholine +207.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Yeast DV% diff.
Vitamin B1 0.021mg 10.99mg 914%
Folate 24µg 2340µg 579%
Vitamin B2 0.022mg 4mg 306%
Vitamin B5 0.093mg 13.5mg 268%
Vitamin B3 0.143mg 40.2mg 250%
Vitamin B6 0.13mg 1.5mg 105%
Fiber 2.9g 26.9g 96%
Phosphorus 20mg 637mg 88%
Protein 0.91g 40.44g 79%
Zinc 0.19mg 7.94mg 70%
Copper 0.096mg 0.436mg 38%
Sodium 661mg 51mg 27%
Potassium 170mg 955mg 23%
Vitamin C 14.7mg 0.3mg 16%
Calories 19kcal 325kcal 15%
Selenium 0.6µg 7.9µg 13%
Carbs 4.28g 41.22g 12%
Vitamin K 13µg 0.4µg 11%
Fats 0.14g 7.61g 11%
Monounsaturated fat 0.013g 4.309g 11%
Magnesium 13mg 54mg 10%
Iron 1.47mg 2.17mg 9%
Manganese 0.151mg 0.312mg 7%
Choline 10.4mg 32mg 4%
Saturated fat 0.034g 1.001g 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin E 0.14mg 0mg 1%
Net carbs 1.38g 14.32g N/A
Calcium 30mg 30mg 0%
Sugar 1.78g 0g N/A
Vitamin A 1µg 0µg 0%
Polyunsaturated fat 0.067g 0.017g 0%
Tryptophan 0.008mg 0.54mg 0%
Threonine 0.025mg 1.99mg 0%
Isoleucine 0.021mg 1.89mg 0%
Leucine 0.029mg 2.92mg 0%
Lysine 0.031mg 3.28mg 0%
Methionine 0.009mg 0.59mg 0%
Phenylalanine 0.023mg 1.75mg 0%
Valine 0.03mg 2.31mg 0%
Histidine 0.016mg 0.91mg 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
Yeast
Yeast
4
40% 8% 41% 5% 6%
Protein: 40.44 g
Fats: 7.61 g
Carbs: 41.22 g
Water: 5.08 g
Other: 5.65 g
Contains more WaterWater +1721.3%
Contains more ProteinProtein +4344%
Contains more FatsFats +5335.7%
Contains more CarbsCarbs +863.1%
Contains more OtherOther +162.8%

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
Yeast
Yeast
1
19% 81%
Saturated fat: Sat. Fat 1.001 g
Monounsaturated fat: Mono. Fat 4.309 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Poly. FatPolyunsaturated fat +294.1%
Contains more Mono. FatMonounsaturated fat +33046.2%

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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. Yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175043/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.