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  6. Seed vs. Sauerkraut

Seed vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between Seed and Sauerkraut

  • Seed is higher than Sauerkraut in Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1.
  • Seed covers your daily Fiber needs 126% more than Sauerkraut.
  • Seed contains 92 times more Selenium than Sauerkraut. While Seed contains 55.2µg of Selenium, Sauerkraut contains only 0.6µg.

Food varieties used in this article are Seeds, chia seeds, dried and Sauerkraut, canned, solids and liquids.

Infographic

Seed vs Sauerkraut 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.
Seed
Seed
10
:
0
Sauerkraut
Sauerkraut
Contains more Calcium +2003.3%
Contains more Iron +425.2%
Contains more Magnesium +2476.9%
Contains more Phosphorus +4200%
Contains more Potassium +139.4%
Contains less Sodium -97.6%
Contains more Zinc +2310.5%
Contains more Copper +862.5%
Contains more Manganese +1703.3%
Contains more Selenium +9100%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +2003.3%
Contains more Iron +425.2%
Contains more Magnesium +2476.9%
Contains more Phosphorus +4200%
Contains more Potassium +139.4%
Contains less Sodium -97.6%
Contains more Zinc +2310.5%
Contains more Copper +862.5%
Contains more Manganese +1703.3%
Contains more Selenium +9100%

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.
Seed
Seed
6
:
5
Sauerkraut
Sauerkraut
Contains more Vitamin A +200%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +2852.4%
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +6074.8%
Contains more Folate +104.2%
Contains more Vitamin C +818.8%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +200%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +2852.4%
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +6074.8%
Contains more Folate +104.2%
Contains more Vitamin C +818.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Sauerkraut
Sauerkraut
Contains more Protein +1717.6%
Contains more Fats +21857.1%
Contains more Carbs +884.1%
Contains more Other +123.3%
Contains more Water +1495.2%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +1717.6%
Contains more Fats +21857.1%
Contains more Carbs +884.1%
Contains more Other +123.3%
Contains more Water +1495.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +17661.5%
Contains more Polyunsaturated fat +35220.9%
Contains less Saturated Fat -99%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +17661.5%
Contains more Polyunsaturated fat +35220.9%
Contains less Saturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Sauerkraut Opinion
Net carbs 7.72g 1.38g Seed
Protein 16.54g 0.91g Seed
Fats 30.74g 0.14g Seed
Carbs 42.12g 4.28g Seed
Calories 486kcal 19kcal Seed
Fructose 0.04g Sauerkraut
Sugar 1.78g Seed
Fiber 34.4g 2.9g Seed
Calcium 631mg 30mg Seed
Iron 7.72mg 1.47mg Seed
Magnesium 335mg 13mg Seed
Phosphorus 860mg 20mg Seed
Potassium 407mg 170mg Seed
Sodium 16mg 661mg Seed
Zinc 4.58mg 0.19mg Seed
Copper 0.924mg 0.096mg Seed
Manganese 2.723mg 0.151mg Seed
Selenium 55.2µg 0.6µg Seed
Vitamin A 54IU 18IU Seed
Vitamin A RAE 1µg Sauerkraut
Vitamin E 0.5mg 0.14mg Seed
Vitamin C 1.6mg 14.7mg Sauerkraut
Vitamin B1 0.62mg 0.021mg Seed
Vitamin B2 0.17mg 0.022mg Seed
Vitamin B3 8.83mg 0.143mg Seed
Vitamin B5 0.093mg Sauerkraut
Vitamin B6 0.13mg Sauerkraut
Folate 49µg 24µg Seed
Vitamin K 13µg Sauerkraut
Tryptophan 0.436mg 0.008mg Seed
Threonine 0.709mg 0.025mg Seed
Isoleucine 0.801mg 0.021mg Seed
Leucine 1.371mg 0.029mg Seed
Lysine 0.97mg 0.031mg Seed
Methionine 0.588mg 0.009mg Seed
Phenylalanine 1.016mg 0.023mg Seed
Valine 0.95mg 0.03mg Seed
Histidine 0.531mg 0.016mg Seed
Trans Fat 0.14g 0g Sauerkraut
Saturated Fat 3.33g 0.034g Sauerkraut
Monounsaturated Fat 2.309g 0.013g Seed
Polyunsaturated fat 23.665g 0.067g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Seed
13%
Sauerkraut
Minerals Daily Need Coverage Score
221%
Seed
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 645mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 17)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 3.296g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.