Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Soy milk
  5. Compare
  6. Soy milk vs. Sauerkraut

Soy milk vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

How are soy milk and sauerkraut different?

  • Soy milk is higher in selenium and vitamin B5; however, sauerkraut is richer in vitamin C, iron, fiber, and vitamin K.
  • Daily need coverage for sodium for sauerkraut is 27% higher.
  • Soy milk contains 8 times more selenium than sauerkraut. While soy milk contains 4.8µg of selenium, sauerkraut contains only 0.6µg.
  • Soy milk has less sodium.

Soymilk, original, and vanilla, unfortified and Sauerkraut, canned, solids, and liquids are the varieties used in this article.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 +92.3%
Contains more CopperCopper +33.3%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +47.7%
Contains more SeleniumSelenium +700%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +44.1%
Contains more IronIron +129.7%
Contains more ZincZinc +58.3%

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.
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% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +213.6%
Contains more Vitamin B3Vitamin B3 +258.7%
Contains more Vitamin B5Vitamin B5 +301.1%
Contains more CholineCholine +126.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more Vitamin KVitamin K +333.3%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Sauerkraut DV% diff.
Sodium 51mg 661mg 27%
Vitamin C 0mg 14.7mg 16%
Iron 0.64mg 1.47mg 10%
Fiber 0.6g 2.9g 9%
Vitamin K 3µg 13µg 8%
Selenium 4.8µg 0.6µg 8%
Polyunsaturated fat 0.961g 0.067g 6%
Vitamin B5 0.373mg 0.093mg 6%
Phosphorus 52mg 20mg 5%
Protein 3.27g 0.91g 5%
Vitamin B2 0.069mg 0.022mg 4%
Vitamin B6 0.077mg 0.13mg 4%
Copper 0.128mg 0.096mg 4%
Vitamin B1 0.06mg 0.021mg 3%
Magnesium 25mg 13mg 3%
Manganese 0.223mg 0.151mg 3%
Vitamin B3 0.513mg 0.143mg 2%
Folate 18µg 24µg 2%
Choline 23.6mg 10.4mg 2%
Calories 54kcal 19kcal 2%
Fats 1.75g 0.14g 2%
Potassium 118mg 170mg 2%
Monounsaturated fat 0.401g 0.013g 1%
Zinc 0.12mg 0.19mg 1%
Calcium 25mg 30mg 1%
Carbs 6.28g 4.28g 1%
Saturated fat 0.205g 0.034g 1%
Net carbs 5.68g 1.38g N/A
Sugar 3.99g 1.78g N/A
Vitamin E 0.11mg 0.14mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.038mg 0.008mg 0%
Threonine 0.108mg 0.025mg 0%
Isoleucine 0.114mg 0.021mg 0%
Leucine 0.186mg 0.029mg 0%
Lysine 0.131mg 0.031mg 0%
Methionine 0.027mg 0.009mg 0%
Phenylalanine 0.113mg 0.023mg 0%
Valine 0.117mg 0.03mg 0%
Histidine 0.061mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +259.3%
Contains more FatsFats +1150%
Contains more CarbsCarbs +46.7%
Contains more OtherOther +230.8%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 +2984.6%
Contains more Poly. FatPolyunsaturated fat +1334.3%
Contains less Sat. FatSaturated fat -83.4%

People also compare

Soy milk
Soy milk vs Soy sauce
Soy sauce
Soy milk
Soy milk vs Soybean meal
Soybean meal
Soy milk
Soy milk vs Soybean raw
Soybean raw
Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.