Wheat gluten vs. Sauerkraut — In-Depth Nutrition Comparison
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Differences between wheat gluten and sauerkraut
- Wheat gluten has more selenium, iron, phosphorus, calcium, and copper, while sauerkraut has more vitamin C, vitamin K, vitamin B6, and fiber.
- Wheat gluten's daily need coverage for selenium is 71% higher.
- Sauerkraut contains 13 times less phosphorus than wheat gluten. Wheat gluten contains 260mg of phosphorus, while sauerkraut contains 20mg.
- The amount of sodium in wheat gluten is lower.
- Sauerkraut has a lower glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of wheat gluten is 64.
The food types used in this comparison are Vital wheat gluten and Sauerkraut, canned, solids and liquids.
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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.
| Contains more MagnesiumMagnesium | +92.3% |
| Contains more CalciumCalcium | +373.3% |
| Contains more IronIron | +253.7% |
| Contains more CopperCopper | +89.6% |
| Contains more ZincZinc | +347.4% |
| Contains more PhosphorusPhosphorus | +1200% |
| Contains less SodiumSodium | -95.6% |
| Contains more SeleniumSelenium | +6516.7% |
| Contains more PotassiumPotassium | +70% |
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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +8159.3% |
| Contains more FatsFats | +1221.4% |
| Contains more CarbsCarbs | +222.2% |
| Contains more WaterWater | +1028.3% |
| Contains more OtherOther | +115% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
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 | +1100% |
| Contains more Poly. FatPolyunsaturated fat | +1109% |
| Contains less Sat. FatSaturated fat | -87.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Protein | 75.16g | 0.91g | 149% |
| Selenium | 39.7µg | 0.6µg | 71% |
| Iron | 5.2mg | 1.47mg | 47% |
| Phosphorus | 260mg | 20mg | 34% |
| Sodium | 29mg | 661mg | 27% |
| Calories | 370kcal | 19kcal | 18% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Calcium | 142mg | 30mg | 11% |
| Vitamin K | 0µg | 13µg | 11% |
| Copper | 0.182mg | 0.096mg | 10% |
| Vitamin B6 | 0mg | 0.13mg | 10% |
| Fiber | 0.6g | 2.9g | 9% |
| Manganese | 0.151mg | 7% | |
| Zinc | 0.85mg | 0.19mg | 6% |
| Folate | 0µg | 24µg | 6% |
| Polyunsaturated fat | 0.81g | 0.067g | 5% |
| Magnesium | 25mg | 13mg | 3% |
| Carbs | 13.79g | 4.28g | 3% |
| Fats | 1.85g | 0.14g | 3% |
| Choline | 10.4mg | 2% | |
| Vitamin B5 | 0mg | 0.093mg | 2% |
| Vitamin B1 | 0mg | 0.021mg | 2% |
| Vitamin B2 | 0mg | 0.022mg | 2% |
| Potassium | 100mg | 170mg | 2% |
| Vitamin B3 | 0mg | 0.143mg | 1% |
| Vitamin E | 0mg | 0.14mg | 1% |
| Saturated fat | 0.272g | 0.034g | 1% |
| Net carbs | 13.19g | 1.38g | N/A |
| Sugar | 0g | 1.78g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Monounsaturated fat | 0.156g | 0.013g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
68%
24%
Comparison summary
Which food is lower in Sugar?
Wheat gluten is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Wheat gluten contains less Sodium (difference - 632mg)
Which food is cheaper?
Wheat gluten is cheaper (difference - $1)
Which food is richer in minerals?
Wheat gluten is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.238g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Sauerkraut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)