Flax seeds vs. Sauerkraut — In-Depth Nutrition Comparison
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How are flax seeds and sauerkraut different?
- Flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, and zinc than sauerkraut.
- Daily need coverage for vitamin B1 for flax seeds is 135% higher.
- Flax seeds contain 42 times more selenium than sauerkraut. While flax seeds contain 25.4µg of selenium, sauerkraut contains only 0.6µg.
- Flax seeds have less sodium.
Seeds, flaxseed and Sauerkraut, canned, solids, and liquids are the varieties used in this article.
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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 | +2915.4% |
| Contains more CalciumCalcium | +750% |
| Contains more PotassiumPotassium | +378.2% |
| Contains more IronIron | +289.8% |
| Contains more CopperCopper | +1170.8% |
| Contains more ZincZinc | +2184.2% |
| Contains more PhosphorusPhosphorus | +3110% |
| Contains less SodiumSodium | -95.5% |
| Contains more ManganeseManganese | +1543.7% |
| Contains more SeleniumSelenium | +4133.3% |
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 EVitamin E | +121.4% |
| Contains more Vitamin B1Vitamin B1 | +7728.6% |
| Contains more Vitamin B2Vitamin B2 | +631.8% |
| Contains more Vitamin B3Vitamin B3 | +2053.8% |
| Contains more Vitamin B5Vitamin B5 | +959.1% |
| Contains more Vitamin B6Vitamin B6 | +263.8% |
| Contains more FolateFolate | +262.5% |
| Contains more CholineCholine | +656.7% |
| Contains more Vitamin CVitamin C | +2350% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +202.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 0.067g | 191% |
| Vitamin B1 | 1.644mg | 0.021mg | 135% |
| Copper | 1.22mg | 0.096mg | 125% |
| Manganese | 2.482mg | 0.151mg | 101% |
| Fiber | 27.3g | 2.9g | 98% |
| Magnesium | 392mg | 13mg | 90% |
| Phosphorus | 642mg | 20mg | 89% |
| Fats | 42.16g | 0.14g | 65% |
| Iron | 5.73mg | 1.47mg | 53% |
| Selenium | 25.4µg | 0.6µg | 45% |
| Zinc | 4.34mg | 0.19mg | 38% |
| Protein | 18.29g | 0.91g | 35% |
| Sodium | 30mg | 661mg | 27% |
| Calories | 534kcal | 19kcal | 26% |
| Vitamin B6 | 0.473mg | 0.13mg | 26% |
| Calcium | 255mg | 30mg | 23% |
| Potassium | 813mg | 170mg | 19% |
| Monounsaturated fat | 7.527g | 0.013g | 19% |
| Vitamin B3 | 3.08mg | 0.143mg | 18% |
| Vitamin B5 | 0.985mg | 0.093mg | 18% |
| Saturated fat | 3.663g | 0.034g | 16% |
| Folate | 87µg | 24µg | 16% |
| Vitamin C | 0.6mg | 14.7mg | 16% |
| Choline | 78.7mg | 10.4mg | 12% |
| Vitamin B2 | 0.161mg | 0.022mg | 11% |
| Carbs | 28.88g | 4.28g | 8% |
| Vitamin K | 4.3µg | 13µg | 7% |
| Vitamin E | 0.31mg | 0.14mg | 1% |
| Net carbs | 1.58g | 1.38g | N/A |
| Sugar | 1.55g | 1.78g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.297mg | 0.008mg | 0% |
| Threonine | 0.766mg | 0.025mg | 0% |
| Isoleucine | 0.896mg | 0.021mg | 0% |
| Leucine | 1.235mg | 0.029mg | 0% |
| Lysine | 0.862mg | 0.031mg | 0% |
| Methionine | 0.37mg | 0.009mg | 0% |
| Phenylalanine | 0.957mg | 0.023mg | 0% |
| Valine | 1.072mg | 0.03mg | 0% |
| Histidine | 0.472mg | 0.016mg | 0% |
| Fructose | 0g | 0.04g | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +1909.9% |
| Contains more FatsFats | +30014.3% |
| Contains more CarbsCarbs | +574.8% |
| Contains more OtherOther | +72.6% |
| Contains more WaterWater | +1229.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
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 | +57800% |
| Contains more Poly. FatPolyunsaturated fat | +42780.6% |
| Contains less Sat. FatSaturated fat | -99.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +185.7% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
