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  6. Chia seeds vs. Sauerkraut

Chia seeds vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and sauerkraut

  • Chia seeds are higher than sauerkraut in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily fiber needs 126% more than sauerkraut.
  • Chia seeds contain 92 times more selenium than sauerkraut. While chia seeds contain 55.2µg of selenium, sauerkraut contains only 0.6µg.
  • The glycemic index of chia seeds is lower.

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

Infographic

Chia seeds vs Sauerkraut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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%
Contains more MagnesiumMagnesium +2476.9%
Contains more CalciumCalcium +2003.3%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +425.2%
Contains more CopperCopper +862.5%
Contains more ZincZinc +2310.5%
Contains more PhosphorusPhosphorus +4200%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1703.3%
Contains more SeleniumSelenium +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.
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B1Vitamin B1 +2852.4%
Contains more Vitamin B2Vitamin B2 +672.7%
Contains more Vitamin B3Vitamin B3 +6074.8%
Contains more FolateFolate +104.2%
Contains more Vitamin CVitamin C +818.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Sauerkraut DV% diff.
Polyunsaturated fat 23.665g 0.067g 157%
Fiber 34.4g 2.9g 126%
Phosphorus 860mg 20mg 120%
Manganese 2.723mg 0.151mg 112%
Selenium 55.2µg 0.6µg 99%
Copper 0.924mg 0.096mg 92%
Iron 7.72mg 1.47mg 78%
Magnesium 335mg 13mg 77%
Calcium 631mg 30mg 60%
Vitamin B3 8.83mg 0.143mg 54%
Vitamin B1 0.62mg 0.021mg 50%
Fats 30.74g 0.14g 47%
Zinc 4.58mg 0.19mg 40%
Protein 16.54g 0.91g 31%
Sodium 16mg 661mg 28%
Calories 486kcal 19kcal 23%
Vitamin C 1.6mg 14.7mg 15%
Saturated fat 3.33g 0.034g 15%
Carbs 42.12g 4.28g 13%
Vitamin B2 0.17mg 0.022mg 11%
Vitamin K 13µg 11%
Vitamin B6 0.13mg 10%
Potassium 407mg 170mg 7%
Monounsaturated fat 2.309g 0.013g 6%
Folate 49µg 24µg 6%
Vitamin E 0.5mg 0.14mg 2%
Vitamin B5 0.093mg 2%
Choline 10.4mg 2%
Net carbs 7.72g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.008mg 0%
Threonine 0.709mg 0.025mg 0%
Isoleucine 0.801mg 0.021mg 0%
Leucine 1.371mg 0.029mg 0%
Lysine 0.97mg 0.031mg 0%
Methionine 0.588mg 0.009mg 0%
Phenylalanine 1.016mg 0.023mg 0%
Valine 0.95mg 0.03mg 0%
Histidine 0.531mg 0.016mg 0%
Fructose 0.04g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +1717.6%
Contains more FatsFats +21857.1%
Contains more CarbsCarbs +884.1%
Contains more OtherOther +123.3%
Contains more WaterWater +1495.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +17661.5%
Contains more Poly. FatPolyunsaturated fat +35220.9%
Contains less Sat. FatSaturated fat -99%

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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. Chia seeds - 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.