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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 B2, and vitamin A than sauerkraut.
  • Daily need coverage for vitamin B12 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 +153.8%
Contains more CalciumCalcium +2866.7%
Contains more ZincZinc +2200%
Contains more PhosphorusPhosphorus +2770%
Contains less SodiumSodium -71.7%
Contains more SeleniumSelenium +4900%
Contains more PotassiumPotassium +136.1%
Contains more IronIron +1030.8%
Contains more CopperCopper +104.3%
Contains more ManganeseManganese +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.
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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 +28700%
Contains more Vitamin EVitamin E +328.6%
Contains more Vitamin B2Vitamin B2 +1272.7%
Contains more Vitamin B5Vitamin B5 +279.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B3Vitamin B3 +123.4%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more Vitamin KVitamin K +828.6%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +2862.6%
Contains more FatsFats +22035.7%
Contains more OtherOther +38.6%
Contains more CarbsCarbs +197.2%
Contains more WaterWater +145.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 +61792.3%
Contains more Poly. FatPolyunsaturated fat +1901.5%
Contains less Sat. FatSaturated 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 DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 30mg 86%
Saturated fat 18.227g 0.034g 83%
Phosphorus 574mg 20mg 79%
Selenium 30µg 0.6µg 53%
Protein 26.96g 0.91g 52%
Fats 30.99g 0.14g 47%
Zinc 4.37mg 0.19mg 38%
Vitamin A 288µg 1µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B2 0.302mg 0.022mg 22%
Sodium 187mg 661mg 21%
Monounsaturated fat 8.046g 0.013g 20%
Calories 393kcal 19kcal 19%
Iron 0.13mg 1.47mg 17%
Vitamin C 0mg 14.7mg 16%
Fiber 0g 2.9g 12%
Vitamin K 1.4µg 13µg 10%
Polyunsaturated fat 1.341g 0.067g 8%
Vitamin B5 0.353mg 0.093mg 5%
Vitamin B6 0.071mg 0.13mg 5%
Manganese 0.026mg 0.151mg 5%
Copper 0.047mg 0.096mg 5%
Magnesium 33mg 13mg 5%
Folate 10µg 24µg 4%
Vitamin E 0.6mg 0.14mg 3%
Potassium 72mg 170mg 3%
Vitamin B1 0.011mg 0.021mg 1%
Choline 15.5mg 10.4mg 1%
Carbs 1.44g 4.28g 1%
Net carbs 1.44g 1.38g N/A
Sugar 0g 1.78g N/A
Vitamin B3 0.064mg 0.143mg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.008mg 0%
Threonine 1.038mg 0.025mg 0%
Isoleucine 1.537mg 0.021mg 0%
Leucine 2.959mg 0.029mg 0%
Lysine 2.585mg 0.031mg 0%
Methionine 0.784mg 0.009mg 0%
Phenylalanine 1.662mg 0.023mg 0%
Valine 2.139mg 0.03mg 0%
Histidine 1.065mg 0.016mg 0%
Fructose 0g 0.04g 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese 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
48%
Swiss cheese
12%
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.