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  6. Turkey meat vs. Sauerkraut

Turkey meat vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between turkey meat and sauerkraut

  • Turkey meat is higher than sauerkraut in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, zinc, vitamin B2, and vitamin B5.
  • Turkey meat covers your daily vitamin B3 needs 59% more than sauerkraut.
  • The amount of cholesterol in sauerkraut is lower.
  • The glycemic index of turkey meat is lower.

Food varieties used in this article are Turkey, whole, meat, and skin, cooked, roasted and Sauerkraut, canned, solids, and liquids.

Infographic

Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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 +130.8%
Contains more PotassiumPotassium +40.6%
Contains more ZincZinc +1205.3%
Contains more PhosphorusPhosphorus +1015%
Contains less SodiumSodium -84.4%
Contains more SeleniumSelenium +4866.7%
Contains more CalciumCalcium +114.3%
Contains more IronIron +34.9%
Contains more ManganeseManganese +978.6%
~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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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 +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +114.3%
Contains more Vitamin B2Vitamin B2 +1177.3%
Contains more Vitamin B3Vitamin B3 +6594.4%
Contains more Vitamin B5Vitamin B5 +919.4%
Contains more Vitamin B6Vitamin B6 +373.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +740.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%

All nutrients comparison - raw data values

Nutrient Turkey meat Sauerkraut DV% diff.
Vitamin B3 9.573mg 0.143mg 59%
Protein 28.55g 0.91g 55%
Selenium 29.8µg 0.6µg 53%
Vitamin B12 1.02µg 0µg 43%
Vitamin B6 0.616mg 0.13mg 37%
Cholesterol 109mg 0mg 36%
Phosphorus 223mg 20mg 29%
Sodium 103mg 661mg 24%
Zinc 2.48mg 0.19mg 21%
Vitamin B2 0.281mg 0.022mg 20%
Vitamin B5 0.948mg 0.093mg 17%
Vitamin C 0mg 14.7mg 16%
Choline 87.4mg 10.4mg 14%
Polyunsaturated fat 2.119g 0.067g 14%
Fiber 0g 2.9g 12%
Vitamin K 0µg 13µg 11%
Fats 7.39g 0.14g 11%
Saturated fat 2.155g 0.034g 10%
Calories 189kcal 19kcal 9%
Monounsaturated fat 2.647g 0.013g 7%
Manganese 0.014mg 0.151mg 6%
Iron 1.09mg 1.47mg 5%
Magnesium 30mg 13mg 4%
Folate 9µg 24µg 4%
Calcium 14mg 30mg 2%
Vitamin B1 0.045mg 0.021mg 2%
Potassium 239mg 170mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Vitamin A 12µg 1µg 1%
Carbs 0.06g 4.28g 1%
Net carbs 0.06g 1.38g N/A
Sugar 0g 1.78g N/A
Copper 0.093mg 0.096mg 0%
Vitamin E 0.07mg 0.14mg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.008mg 0%
Threonine 1.004mg 0.025mg 0%
Isoleucine 0.796mg 0.021mg 0%
Leucine 1.925mg 0.029mg 0%
Lysine 2.282mg 0.031mg 0%
Methionine 0.724mg 0.009mg 0%
Phenylalanine 0.903mg 0.023mg 0%
Valine 0.902mg 0.03mg 0%
Histidine 0.749mg 0.016mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 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 +3037.4%
Contains more FatsFats +5178.6%
Contains more CarbsCarbs +7033.3%
Contains more WaterWater +45.7%
Contains more OtherOther +347.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 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 +20261.5%
Contains more Poly. FatPolyunsaturated fat +3062.7%
Contains less Sat. FatSaturated fat -98.4%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.