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  6. Cinnamon vs. Sauerkraut

Cinnamon vs. Sauerkraut — In-Depth Nutrition Comparison

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How are cinnamon and sauerkraut different?

  • Cinnamon is higher in manganese, fiber, calcium, iron, copper, vitamin K, zinc, and vitamin E; however, sauerkraut is richer in vitamin C.
  • Daily need coverage for manganese for cinnamon is 753% higher.
  • Cinnamon contains 33 times more calcium than sauerkraut. While cinnamon contains 1002mg of calcium, sauerkraut contains only 30mg.
  • Cinnamon has less sodium.

Spices, cinnamon, ground and Sauerkraut, canned, solids and liquids are the varieties used in this article.

Infographic

Cinnamon 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 43% 301% 38% 312% 113% 50% 27% 1.3% 2278% 17%
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 +361.5%
Contains more CalciumCalcium +3240%
Contains more PotassiumPotassium +153.5%
Contains more IronIron +466%
Contains more CopperCopper +253.1%
Contains more ZincZinc +863.2%
Contains more PhosphorusPhosphorus +220%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +11466.9%
Contains more SeleniumSelenium +416.7%

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 13% 5% 46% 0% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5% 6%
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 +1400%
Contains more Vitamin EVitamin E +1557.1%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin B3Vitamin B3 +831.5%
Contains more Vitamin B5Vitamin B5 +284.9%
Contains more Vitamin B6Vitamin B6 +21.5%
Contains more Vitamin KVitamin K +140%
Contains more Vitamin CVitamin C +286.8%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.021mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 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 +338.5%
Contains more FatsFats +785.7%
Contains more CarbsCarbs +1782.9%
Contains more OtherOther +67.4%
Contains more WaterWater +774.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 37% 10%
Saturated fat: Sat. Fat 0.345 g
Monounsaturated fat: Mono. Fat 0.246 g
Polyunsaturated fat: Poly. Fat 0.068 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 +1792.3%
Contains less Sat. FatSaturated fat -90.1%
~equal in Polyunsaturated fat ~0.067g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 51%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.04 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
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 +642.9%
Contains more FructoseFructose +2675%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cinnamon Sauerkraut DV% diff.
Manganese 17.466mg 0.151mg 753%
Fiber 53.1g 2.9g 201%
Calcium 1002mg 30mg 97%
Iron 8.32mg 1.47mg 86%
Sodium 10mg 661mg 28%
Copper 0.339mg 0.096mg 27%
Carbs 80.59g 4.28g 25%
Vitamin K 31.2µg 13µg 15%
Vitamin E 2.32mg 0.14mg 15%
Zinc 1.83mg 0.19mg 15%
Vitamin C 3.8mg 14.7mg 12%
Magnesium 60mg 13mg 11%
Calories 247kcal 19kcal 11%
Potassium 431mg 170mg 8%
Vitamin B3 1.332mg 0.143mg 7%
Phosphorus 64mg 20mg 6%
Protein 3.99g 0.91g 6%
Folate 6µg 24µg 5%
Selenium 3.1µg 0.6µg 5%
Vitamin B5 0.358mg 0.093mg 5%
Vitamin A 15µg 1µg 2%
Fats 1.24g 0.14g 2%
Vitamin B6 0.158mg 0.13mg 2%
Monounsaturated fat 0.246g 0.013g 1%
Fructose 1.11g 0.04g 1%
Saturated fat 0.345g 0.034g 1%
Vitamin B2 0.041mg 0.022mg 1%
Net carbs 27.49g 1.38g N/A
Sugar 2.17g 1.78g N/A
Vitamin B1 0.022mg 0.021mg 0%
Choline 11mg 10.4mg 0%
Polyunsaturated fat 0.068g 0.067g 0%
Tryptophan 0.049mg 0.008mg 0%
Threonine 0.136mg 0.025mg 0%
Isoleucine 0.146mg 0.021mg 0%
Leucine 0.253mg 0.029mg 0%
Lysine 0.243mg 0.031mg 0%
Methionine 0.078mg 0.009mg 0%
Phenylalanine 0.146mg 0.023mg 0%
Valine 0.224mg 0.03mg 0%
Histidine 0.117mg 0.016mg 0%
Omega-3 - ALA 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Cinnamon
12%
Sauerkraut
Minerals Daily Need Coverage Score
318%
Cinnamon
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.311g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $3)
Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 651mg)
Which food is richer in minerals?
Cinnamon
Cinnamon is relatively richer in minerals
Which food is richer in vitamins?
Cinnamon
Cinnamon is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.