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  6. Sweet and sour vs. Sauerkraut

Sweet and sour vs. Sauerkraut — In-Depth Nutrition Comparison

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How are sweet and sour and sauerkraut different?

  • Sweet and sour is higher in manganese; however, sauerkraut is richer in iron, fiber, vitamin K, vitamin C, and vitamin B6.
  • Daily need coverage for manganese for sweet and sour is 27% higher.
  • Sweet and sour has less sodium.
  • Sauerkraut has a lower glycemic index (32) than sweet and sour (70).

Sauce, sweet, and sour, ready-to-serve and Sauerkraut, canned, solids, and liquids are the varieties used in this article.

Infographic

Sweet and sour vs Sauerkraut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
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 less SodiumSodium -43.9%
Contains more ManganeseManganese +404%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +600%
Contains more CopperCopper +21.5%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +185.7%
Contains more SeleniumSelenium +50%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
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 +128.6%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin CVitamin C +69%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B6Vitamin B6 +145.3%
Contains more Vitamin KVitamin K +6400%
Contains more FolateFolate +200%
Contains more CholineCholine +333.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet and sour Sauerkraut DV% diff.
Manganese 0.761mg 0.151mg 27%
Iron 0.21mg 1.47mg 16%
Sodium 371mg 661mg 13%
Fiber 0.1g 2.9g 11%
Vitamin K 0.2µg 13µg 11%
Carbs 38.22g 4.28g 11%
Calories 150kcal 19kcal 7%
Vitamin C 8.7mg 14.7mg 7%
Vitamin B6 0.053mg 0.13mg 6%
Folate 8µg 24µg 4%
Phosphorus 7mg 20mg 2%
Vitamin B1 0.048mg 0.021mg 2%
Copper 0.079mg 0.096mg 2%
Potassium 99mg 170mg 2%
Calcium 10mg 30mg 2%
Protein 0.27g 0.91g 1%
Choline 2.4mg 10.4mg 1%
Zinc 0.09mg 0.19mg 1%
Vitamin E 0.01mg 0.14mg 1%
Magnesium 8mg 13mg 1%
Fats 0.02g 0.14g 0%
Net carbs 38.12g 1.38g N/A
Sugar 18.75g 1.78g N/A
Vitamin A 1µg 1µg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B2 0.019mg 0.022mg 0%
Vitamin B3 0.187mg 0.143mg 0%
Vitamin B5 0.093mg 0.093mg 0%
Saturated fat 0g 0.034g 0%
Monounsaturated fat 0g 0.013g 0%
Polyunsaturated fat 0g 0.067g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 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 CarbsCarbs +793%
Contains more ProteinProtein +237%
Contains more FatsFats +600%
Contains more WaterWater +53.5%
Contains more OtherOther +76.2%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.