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  6. Wheat vs. Sauerkraut

Wheat vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between wheat and sauerkraut

  • Wheat is higher than sauerkraut in selenium, manganese, phosphorus, copper, vitamin B3, zinc, vitamin B1, magnesium, and iron.
  • Wheat covers your daily selenium needs 161% more than sauerkraut.
  • Wheat contains 47 times more vitamin B3 than sauerkraut. While wheat contains 6.738mg of vitamin B3, sauerkraut contains only 0.143mg.
  • The amount of sodium in wheat is lower.
  • The glycemic index of sauerkraut is lower.

Food varieties used in this article are Wheat, durum and Sauerkraut, canned, solids, and liquids.

Infographic

Wheat 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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +1007.7%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +153.5%
Contains more IronIron +139.5%
Contains more CopperCopper +476%
Contains more ZincZinc +2089.5%
Contains more PhosphorusPhosphorus +2440%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1894.7%
Contains more SeleniumSelenium +14800%

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% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +1895.2%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +4611.9%
Contains more Vitamin B5Vitamin B5 +905.4%
Contains more Vitamin B6Vitamin B6 +222.3%
Contains more FolateFolate +79.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Sauerkraut DV% diff.
Selenium 89.4µg 0.6µg 161%
Manganese 3.012mg 0.151mg 124%
Phosphorus 508mg 20mg 70%
Copper 0.553mg 0.096mg 51%
Vitamin B3 6.738mg 0.143mg 41%
Zinc 4.16mg 0.19mg 36%
Vitamin B1 0.419mg 0.021mg 33%
Magnesium 144mg 13mg 31%
Sodium 2mg 661mg 29%
Protein 13.68g 0.91g 26%
Iron 3.52mg 1.47mg 26%
Vitamin B6 0.419mg 0.13mg 22%
Carbs 71.13g 4.28g 22%
Vitamin B5 0.935mg 0.093mg 17%
Calories 339kcal 19kcal 16%
Vitamin C 0mg 14.7mg 16%
Fiber 2.9g 12%
Vitamin K 13µg 11%
Potassium 431mg 170mg 8%
Vitamin B2 0.121mg 0.022mg 8%
Polyunsaturated fat 0.978g 0.067g 6%
Folate 43µg 24µg 5%
Fats 2.47g 0.14g 4%
Choline 10.4mg 2%
Saturated fat 0.454g 0.034g 2%
Monounsaturated fat 0.344g 0.013g 1%
Vitamin E 0.14mg 1%
Net carbs 71.13g 1.38g N/A
Calcium 34mg 30mg 0%
Sugar 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.176mg 0.008mg 0%
Threonine 0.366mg 0.025mg 0%
Isoleucine 0.533mg 0.021mg 0%
Leucine 0.934mg 0.029mg 0%
Lysine 0.303mg 0.031mg 0%
Methionine 0.221mg 0.009mg 0%
Phenylalanine 0.681mg 0.023mg 0%
Valine 0.594mg 0.03mg 0%
Histidine 0.322mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +1403.3%
Contains more FatsFats +1664.3%
Contains more CarbsCarbs +1561.9%
Contains more WaterWater +745.7%
Contains more OtherOther +20.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +2546.2%
Contains more Poly. FatPolyunsaturated fat +1359.7%
Contains less Sat. FatSaturated fat -92.5%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.