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  6. Steak vs. Sauerkraut

Steak vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Steak and Sauerkraut?

  • Steak has more Vitamin B12, Selenium, Zinc, Vitamin B3, Vitamin B6, Vitamin B2, and Phosphorus than Sauerkraut.
  • Steak's daily need coverage for Vitamin B12 is 92% higher.

We used Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Steak 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.
Steak
Steak
7
:
3
Sauerkraut
Sauerkraut
Contains more Iron +63.3%
Contains more Magnesium +76.9%
Contains more Phosphorus +715%
Contains more Potassium +64.1%
Contains less Sodium -91.2%
Contains more Zinc +3236.8%
Contains more Selenium +5200%
Contains more Calcium +150%
Contains more Copper +12.9%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Iron +63.3%
Contains more Magnesium +76.9%
Contains more Phosphorus +715%
Contains more Potassium +64.1%
Contains less Sodium -91.2%
Contains more Zinc +3236.8%
Contains more Selenium +5200%
Contains more Calcium +150%
Contains more Copper +12.9%

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.
Steak
Steak
7
:
5
Sauerkraut
Sauerkraut
Contains more Vitamin A +38.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +252.4%
Contains more Vitamin B2 +1268.2%
Contains more Vitamin B3 +3500.7%
Contains more Vitamin B6 +284.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin K +712.5%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +38.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +252.4%
Contains more Vitamin B2 +1268.2%
Contains more Vitamin B3 +3500.7%
Contains more Vitamin B6 +284.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin K +712.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +2630.8%
Contains more Fats +13485.7%
Contains more Carbs +∞%
Contains more Water +66.4%
Contains more Other +298.1%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Sauerkraut
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 Protein +2630.8%
Contains more Fats +13485.7%
Contains more Carbs +∞%
Contains more Water +66.4%
Contains more Other +298.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +70446.2%
Contains more Polyunsaturated fat +1237.3%
Contains less Saturated Fat -99.6%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +70446.2%
Contains more Polyunsaturated fat +1237.3%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Sauerkraut Opinion
Net carbs 0g 1.38g Sauerkraut
Protein 24.85g 0.91g Steak
Fats 19.02g 0.14g Steak
Carbs 0g 4.28g Sauerkraut
Calories 271kcal 19kcal Steak
Fructose 0.04g Sauerkraut
Sugar 0g 1.78g Steak
Fiber 0g 2.9g Sauerkraut
Calcium 12mg 30mg Sauerkraut
Iron 2.4mg 1.47mg Steak
Magnesium 23mg 13mg Steak
Phosphorus 163mg 20mg Steak
Potassium 279mg 170mg Steak
Sodium 58mg 661mg Steak
Zinc 6.34mg 0.19mg Steak
Copper 0.085mg 0.096mg Sauerkraut
Manganese 0.151mg Sauerkraut
Selenium 31.8µg 0.6µg Steak
Vitamin A 25IU 18IU Steak
Vitamin A RAE 7µg 1µg Steak
Vitamin E 0.14mg Sauerkraut
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 14.7mg Sauerkraut
Vitamin B1 0.074mg 0.021mg Steak
Vitamin B2 0.301mg 0.022mg Steak
Vitamin B3 5.149mg 0.143mg Steak
Vitamin B5 0.093mg Sauerkraut
Vitamin B6 0.5mg 0.13mg Steak
Folate 6µg 24µg Sauerkraut
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 13µg Sauerkraut
Tryptophan 0.278mg 0.008mg Steak
Threonine 1.171mg 0.025mg Steak
Isoleucine 1.157mg 0.021mg Steak
Leucine 2.142mg 0.029mg Steak
Lysine 2.38mg 0.031mg Steak
Methionine 0.672mg 0.009mg Steak
Phenylalanine 0.997mg 0.023mg Steak
Valine 1.242mg 0.03mg Steak
Histidine 0.931mg 0.016mg Steak
Cholesterol 78mg 0mg Sauerkraut
Saturated Fat 8.443g 0.034g Sauerkraut
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.013g Steak
Polyunsaturated fat 0.896g 0.067g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
49%
Steak
13%
Sauerkraut
Minerals Daily Need Coverage Score
59%
Steak
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 603mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 8.409g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.