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  6. Swiss cheese vs. Sauerkraut

Swiss cheese vs. Sauerkraut — In-Depth Nutrition Comparison

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How are Swiss cheese and Sauerkraut different?

  • Swiss cheese has more Vitamin B12, Calcium, Phosphorus, Selenium, Zinc, Vitamin A RAE, and Vitamin B2 than Sauerkraut.
  • Daily need coverage for Vitamin B12 from Swiss cheese is 128% higher.

Cheese, swiss and Sauerkraut, canned, solids and liquids are the varieties used in this article.

Infographic

Swiss cheese 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.
Swiss cheese
Swiss cheese
6
:
4
Sauerkraut
Sauerkraut
Contains more Calcium +2866.7%
Contains more Magnesium +153.8%
Contains more Phosphorus +2770%
Contains less Sodium -71.7%
Contains more Zinc +2200%
Contains more Selenium +4900%
Contains more Iron +1030.8%
Contains more Potassium +136.1%
Contains more Copper +104.3%
Contains more Manganese +480.8%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +2866.7%
Contains more Magnesium +153.8%
Contains more Phosphorus +2770%
Contains less Sodium -71.7%
Contains more Zinc +2200%
Contains more Selenium +4900%
Contains more Iron +1030.8%
Contains more Potassium +136.1%
Contains more Copper +104.3%
Contains more Manganese +480.8%

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.
Swiss cheese
Swiss cheese
5
:
6
Sauerkraut
Sauerkraut
Contains more Vitamin A +5716.7%
Contains more Vitamin E +328.6%
Contains more Vitamin B2 +1272.7%
Contains more Vitamin B5 +279.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90.9%
Contains more Vitamin B3 +123.4%
Contains more Vitamin B6 +83.1%
Contains more Folate +140%
Contains more Vitamin K +828.6%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 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 +5716.7%
Contains more Vitamin E +328.6%
Contains more Vitamin B2 +1272.7%
Contains more Vitamin B5 +279.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90.9%
Contains more Vitamin B3 +123.4%
Contains more Vitamin B6 +83.1%
Contains more Folate +140%
Contains more Vitamin K +828.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +2862.6%
Contains more Fats +22035.7%
Contains more Other +38.6%
Contains more Carbs +197.2%
Contains more Water +145.9%
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +2862.6%
Contains more Fats +22035.7%
Contains more Other +38.6%
Contains more Carbs +197.2%
Contains more Water +145.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +61792.3%
Contains more Polyunsaturated fat +1901.5%
Contains less Saturated Fat -99.8%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +61792.3%
Contains more Polyunsaturated fat +1901.5%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swiss cheese 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 Swiss cheese Sauerkraut Opinion
Net carbs 1.44g 1.38g Swiss cheese
Protein 26.96g 0.91g Swiss cheese
Fats 30.99g 0.14g Swiss cheese
Carbs 1.44g 4.28g Sauerkraut
Calories 393kcal 19kcal Swiss cheese
Fructose 0g 0.04g Sauerkraut
Sugar 0g 1.78g Swiss cheese
Fiber 0g 2.9g Sauerkraut
Calcium 890mg 30mg Swiss cheese
Iron 0.13mg 1.47mg Sauerkraut
Magnesium 33mg 13mg Swiss cheese
Phosphorus 574mg 20mg Swiss cheese
Potassium 72mg 170mg Sauerkraut
Sodium 187mg 661mg Swiss cheese
Zinc 4.37mg 0.19mg Swiss cheese
Copper 0.047mg 0.096mg Sauerkraut
Manganese 0.026mg 0.151mg Sauerkraut
Selenium 30µg 0.6µg Swiss cheese
Vitamin A 1047IU 18IU Swiss cheese
Vitamin A RAE 288µg 1µg Swiss cheese
Vitamin E 0.6mg 0.14mg Swiss cheese
Vitamin C 0mg 14.7mg Sauerkraut
Vitamin B1 0.011mg 0.021mg Sauerkraut
Vitamin B2 0.302mg 0.022mg Swiss cheese
Vitamin B3 0.064mg 0.143mg Sauerkraut
Vitamin B5 0.353mg 0.093mg Swiss cheese
Vitamin B6 0.071mg 0.13mg Sauerkraut
Folate 10µg 24µg Sauerkraut
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg 13µg Sauerkraut
Tryptophan 0.401mg 0.008mg Swiss cheese
Threonine 1.038mg 0.025mg Swiss cheese
Isoleucine 1.537mg 0.021mg Swiss cheese
Leucine 2.959mg 0.029mg Swiss cheese
Lysine 2.585mg 0.031mg Swiss cheese
Methionine 0.784mg 0.009mg Swiss cheese
Phenylalanine 1.662mg 0.023mg Swiss cheese
Valine 2.139mg 0.03mg Swiss cheese
Histidine 1.065mg 0.016mg Swiss cheese
Cholesterol 93mg 0mg Sauerkraut
Trans Fat 0.987g 0g Sauerkraut
Saturated Fat 18.227g 0.034g Sauerkraut
Omega-3 - DPA 0.018g 0g Swiss cheese
Monounsaturated Fat 8.046g 0.013g Swiss cheese
Polyunsaturated fat 1.341g 0.067g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese 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
48%
Swiss cheese
13%
Sauerkraut
Minerals Daily Need Coverage Score
87%
Swiss cheese
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 474mg)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 18.193g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2.6)
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.