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  6. Shark raw vs. Sauerkraut

Shark raw vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between shark raw and sauerkraut

  • Shark raw is richer in selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, and vitamin B5, yet sauerkraut is richer in vitamin C and fiber.
  • Daily need coverage for selenium for shark raw is 65% higher.
  • Sauerkraut contains less cholesterol.
  • Shark raw has a lower glycemic index than sauerkraut.

Food types used in this article are Fish, shark, mixed species, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Shark raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 +276.9%
Contains more CalciumCalcium +13.3%
Contains more ZincZinc +126.3%
Contains more PhosphorusPhosphorus +950%
Contains less SodiumSodium -88%
Contains more SeleniumSelenium +5983.3%
Contains more IronIron +75%
Contains more CopperCopper +190.9%
Contains more ManganeseManganese +906.7%
~equal in Potassium ~170mg

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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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 AVitamin A +6900%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +181.8%
Contains more Vitamin B3Vitamin B3 +1954.5%
Contains more Vitamin B5Vitamin B5 +647.3%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +525%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +700%

All nutrients comparison - raw data values

Nutrient Shark raw Sauerkraut DV% diff.
Selenium 36.5µg 0.6µg 65%
Vitamin B12 1.49µg 0µg 62%
Protein 20.98g 0.91g 40%
Phosphorus 210mg 20mg 27%
Sodium 79mg 661mg 25%
Vitamin B6 0.4mg 0.13mg 21%
Vitamin B3 2.938mg 0.143mg 17%
Cholesterol 51mg 0mg 17%
Vitamin C 0mg 14.7mg 16%
Vitamin B5 0.695mg 0.093mg 12%
Fiber 0g 2.9g 12%
Vitamin K 0.1µg 13µg 11%
Choline 65mg 10.4mg 10%
Magnesium 49mg 13mg 9%
Iron 0.84mg 1.47mg 8%
Vitamin A 70µg 1µg 8%
Polyunsaturated fat 1.195g 0.067g 8%
Copper 0.033mg 0.096mg 7%
Fats 4.51g 0.14g 7%
Vitamin E 1mg 0.14mg 6%
Manganese 0.015mg 0.151mg 6%
Calories 130kcal 19kcal 6%
Folate 3µg 24µg 5%
Saturated fat 0.925g 0.034g 4%
Monounsaturated fat 1.808g 0.013g 4%
Vitamin B2 0.062mg 0.022mg 3%
Vitamin D 24IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.042mg 0.021mg 2%
Zinc 0.43mg 0.19mg 2%
Carbs 0g 4.28g 1%
Net carbs 0g 1.38g N/A
Calcium 34mg 30mg 0%
Potassium 160mg 170mg 0%
Sugar 0g 1.78g N/A
Tryptophan 0.235mg 0.008mg 0%
Threonine 0.92mg 0.025mg 0%
Isoleucine 0.967mg 0.021mg 0%
Leucine 1.705mg 0.029mg 0%
Lysine 1.926mg 0.031mg 0%
Methionine 0.621mg 0.009mg 0%
Phenylalanine 0.819mg 0.023mg 0%
Valine 1.081mg 0.03mg 0%
Histidine 0.618mg 0.016mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - DPA 0.109g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +2205.5%
Contains more FatsFats +3121.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.7%
Contains more OtherOther +131.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 +13807.7%
Contains more Poly. FatPolyunsaturated fat +1683.6%
Contains less Sat. FatSaturated fat -96.3%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.