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  6. Sweet roll vs. Sauerkraut

Sweet roll vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between sweet roll and sauerkraut

  • Sweet roll is higher in selenium, vitamin B1, vitamin B2, vitamin B3, vitamin E, and folate, yet sauerkraut is higher in vitamin C.
  • Sweet roll covers your daily selenium needs 30% more than sauerkraut.

Food varieties used in this article are Sweet rolls, cinnamon, commercially prepared with raisins and Sauerkraut, canned, solids and liquids.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +30.8%
Contains more CalciumCalcium +140%
Contains more ZincZinc +210.5%
Contains more PhosphorusPhosphorus +280%
Contains less SodiumSodium -54%
Contains more ManganeseManganese +98.7%
Contains more SeleniumSelenium +2733.3%
Contains more PotassiumPotassium +53.2%
~equal in Iron ~1.47mg
~equal in Copper ~0.096mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 +6100%
Contains more Vitamin EVitamin E +1321.4%
Contains more Vitamin B1Vitamin B1 +1442.9%
Contains more Vitamin B2Vitamin B2 +1104.5%
Contains more Vitamin B3Vitamin B3 +1567.1%
Contains more Vitamin B5Vitamin B5 +336.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +297.1%
Contains more Vitamin CVitamin C +635%
Contains more Vitamin B6Vitamin B6 +21.5%
Contains more Vitamin KVitamin K +195.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +581.3%
Contains more FatsFats +11614.3%
Contains more CarbsCarbs +1089.3%
Contains more WaterWater +273.1%
Contains more OtherOther +26.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +36800%
Contains more Poly. FatPolyunsaturated fat +11053.7%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet roll Sauerkraut DV% diff.
Polyunsaturated fat 7.473g 0.067g 49%
Selenium 17µg 0.6µg 30%
Fats 16.4g 0.14g 25%
Vitamin B1 0.324mg 0.021mg 25%
Cholesterol 66mg 0mg 22%
Vitamin B2 0.265mg 0.022mg 19%
Calories 372kcal 19kcal 18%
Sodium 304mg 661mg 16%
Carbs 50.9g 4.28g 16%
Vitamin B3 2.384mg 0.143mg 14%
Saturated fat 3.079g 0.034g 14%
Vitamin C 2mg 14.7mg 14%
Folate 72µg 24µg 12%
Vitamin E 1.99mg 0.14mg 12%
Monounsaturated fat 4.797g 0.013g 12%
Protein 6.2g 0.91g 11%
Phosphorus 76mg 20mg 8%
Vitamin A 62µg 1µg 7%
Vitamin K 4.4µg 13µg 7%
Choline 41.3mg 10.4mg 6%
Manganese 0.3mg 0.151mg 6%
Vitamin B5 0.406mg 0.093mg 6%
Vitamin B12 0.14µg 0µg 6%
Zinc 0.59mg 0.19mg 4%
Calcium 72mg 30mg 4%
Fiber 2.4g 2.9g 2%
Iron 1.6mg 1.47mg 2%
Potassium 111mg 170mg 2%
Vitamin B6 0.107mg 0.13mg 2%
Magnesium 17mg 13mg 1%
Copper 0.088mg 0.096mg 1%
Net carbs 48.5g 1.38g N/A
Sugar 31.73g 1.78g N/A
Tryptophan 0.074mg 0.008mg 0%
Threonine 0.211mg 0.025mg 0%
Isoleucine 0.259mg 0.021mg 0%
Leucine 0.458mg 0.029mg 0%
Lysine 0.243mg 0.031mg 0%
Methionine 0.117mg 0.009mg 0%
Phenylalanine 0.3mg 0.023mg 0%
Valine 0.291mg 0.03mg 0%
Histidine 0.145mg 0.016mg 0%
Fructose 0.04g 0%
Omega-3 - DHA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll 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
31%
Sweet roll
12%
Sauerkraut
Minerals Daily Need Coverage Score
35%
Sweet roll
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Sweet roll
Sweet roll contains less Sodium (difference - 357mg)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $1)
Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 29.95g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 3.045g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 8)

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.