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Table salt vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between table salt and sauerkraut?

  • Sauerkraut has more vitamin C, iron, fiber, vitamin K, vitamin B6, copper, and folate than table salt.
  • Table salt's daily need coverage for sodium is 1656% higher.
  • Sauerkraut is lower in sodium.
  • Sauerkraut has a higher glycemic index (32) than table salt (0).

We used Salt, table and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 +1200%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +2025%
Contains more IronIron +345.5%
Contains more CopperCopper +220%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +51%
Contains more SeleniumSelenium +500%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +4541.9%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +46160%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Sauerkraut DV% diff.
Sodium 38758mg 661mg 1656%
Vitamin C 0mg 14.7mg 16%
Iron 0.33mg 1.47mg 14%
Fiber 0g 2.9g 12%
Vitamin K 0µg 13µg 11%
Vitamin B6 0mg 0.13mg 10%
Copper 0.03mg 0.096mg 7%
Folate 0µg 24µg 6%
Potassium 8mg 170mg 5%
Magnesium 1mg 13mg 3%
Phosphorus 0mg 20mg 3%
Vitamin B2 0mg 0.022mg 2%
Vitamin B1 0mg 0.021mg 2%
Manganese 0.1mg 0.151mg 2%
Vitamin B5 0mg 0.093mg 2%
Choline 0mg 10.4mg 2%
Protein 0g 0.91g 2%
Vitamin B3 0mg 0.143mg 1%
Calories 0kcal 19kcal 1%
Selenium 0.1µg 0.6µg 1%
Vitamin E 0mg 0.14mg 1%
Zinc 0.1mg 0.19mg 1%
Calcium 24mg 30mg 1%
Carbs 0g 4.28g 1%
Fats 0g 0.14g 0%
Net carbs 0g 1.38g N/A
Sugar 0g 1.78g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0g 0.034g 0%
Monounsaturated fat 0g 0.013g 0%
Polyunsaturated fat 0g 0.067g 0%
Tryptophan 0mg 0.008mg 0%
Threonine 0mg 0.025mg 0%
Isoleucine 0mg 0.021mg 0%
Leucine 0mg 0.029mg 0%
Lysine 0mg 0.031mg 0%
Methionine 0mg 0.009mg 0%
Phenylalanine 0mg 0.023mg 0%
Valine 0mg 0.03mg 0%
Histidine 0mg 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt 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
0%
Table salt
12%
Sauerkraut
Minerals Daily Need Coverage Score
510%
Table salt
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 1.78g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.9)
Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 38097mg)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.