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  6. Vanilla extract vs. Sauerkraut

Vanilla extract vs. Sauerkraut — In-Depth Nutrition Comparison

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How are vanilla extract and sauerkraut different?

  • Vanilla extract is higher in vitamin B2; however, sauerkraut is richer in iron, vitamin C, fiber, vitamin K, vitamin B6, and folate.
  • Daily need coverage for sodium for sauerkraut is 28% higher.
  • Vanilla extract contains 7 times more sugar than sauerkraut. While vanilla extract contains 12.65g of sugar, sauerkraut contains only 1.78g.

Vanilla extract and Sauerkraut, canned, solids, and liquids are the varieties used in this article.

Infographic

Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
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 less SodiumSodium -98.6%
Contains more ManganeseManganese +52.3%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +1125%
Contains more CopperCopper +33.3%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +233.3%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~13mg

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% 2.8% 22% 8% 2.1% 6% 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 B2Vitamin B2 +331.8%
Contains more Vitamin B3Vitamin B3 +197.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B5Vitamin B5 +165.7%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vanilla extract Sauerkraut DV% diff.
Sodium 9mg 661mg 28%
Iron 0.12mg 1.47mg 17%
Vitamin C 0mg 14.7mg 16%
Calories 288kcal 19kcal 13%
Fiber 0g 2.9g 12%
Vitamin K 0µg 13µg 11%
Vitamin B6 0.026mg 0.13mg 8%
Folate 0µg 24µg 6%
Vitamin B2 0.095mg 0.022mg 6%
Carbs 12.65g 4.28g 3%
Manganese 0.23mg 0.151mg 3%
Copper 0.072mg 0.096mg 3%
Calcium 11mg 30mg 2%
Vitamin B3 0.425mg 0.143mg 2%
Phosphorus 6mg 20mg 2%
Choline 10.4mg 2%
Protein 0.06g 0.91g 2%
Vitamin B5 0.035mg 0.093mg 1%
Vitamin B1 0.011mg 0.021mg 1%
Selenium 0µg 0.6µg 1%
Vitamin E 0mg 0.14mg 1%
Zinc 0.11mg 0.19mg 1%
Potassium 148mg 170mg 1%
Fats 0.06g 0.14g 0%
Net carbs 12.65g 1.38g N/A
Magnesium 12mg 13mg 0%
Sugar 12.65g 1.78g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.01g 0.034g 0%
Monounsaturated fat 0.01g 0.013g 0%
Polyunsaturated fat 0.004g 0.067g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 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 CarbsCarbs +195.6%
Contains more OtherOther +1511.6%
Contains more ProteinProtein +1416.7%
Contains more FatsFats +133.3%
Contains more WaterWater +76%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 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 less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +1575%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.