Flour vs. Sauerkraut — In-Depth Nutrition Comparison
Compare
Significant differences between flour and sauerkraut
- Flour has more vitamin B1, selenium, folate, iron, vitamin B2, vitamin B3, manganese, and phosphorus; however, sauerkraut is richer in vitamin C.
- Flour covers your daily vitamin B1 needs 64% more than sauerkraut.
- Sauerkraut has 57 times less selenium than flour. Flour has 33.9µg of selenium, while sauerkraut has 0.6µg.
- Flour contains less sodium.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of sauerkraut is 32.
Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Sauerkraut, canned, solids and liquids.
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.
| Contains more MagnesiumMagnesium | +69.2% |
| Contains more IronIron | +215.6% |
| Contains more CopperCopper | +50% |
| Contains more ZincZinc | +268.4% |
| Contains more PhosphorusPhosphorus | +440% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +351.7% |
| Contains more SeleniumSelenium | +5550% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +58.9% |
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 B1Vitamin B1 | +3638.1% |
| Contains more Vitamin B2Vitamin B2 | +2145.5% |
| Contains more Vitamin B3Vitamin B3 | +4028.7% |
| Contains more Vitamin B5Vitamin B5 | +371% |
| Contains more FolateFolate | +662.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B6Vitamin B6 | +195.5% |
| Contains more Vitamin KVitamin K | +4233.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +1035.2% |
| Contains more FatsFats | +600% |
| Contains more CarbsCarbs | +1682.9% |
| Contains more WaterWater | +676.2% |
| Contains more OtherOther | +367.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 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 | +569.2% |
| Contains more Poly. FatPolyunsaturated fat | +516.4% |
| Contains less Sat. FatSaturated fat | -78.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.785mg | 0.021mg | 64% |
| Selenium | 33.9µg | 0.6µg | 61% |
| Folate | 183µg | 24µg | 40% |
| Iron | 4.64mg | 1.47mg | 40% |
| Vitamin B3 | 5.904mg | 0.143mg | 36% |
| Vitamin B2 | 0.494mg | 0.022mg | 36% |
| Sodium | 2mg | 661mg | 29% |
| Carbs | 76.31g | 4.28g | 24% |
| Manganese | 0.682mg | 0.151mg | 23% |
| Protein | 10.33g | 0.91g | 19% |
| Calories | 364kcal | 19kcal | 17% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Phosphorus | 108mg | 20mg | 13% |
| Vitamin K | 0.3µg | 13µg | 11% |
| Vitamin B6 | 0.044mg | 0.13mg | 7% |
| Vitamin B5 | 0.438mg | 0.093mg | 7% |
| Zinc | 0.7mg | 0.19mg | 5% |
| Copper | 0.144mg | 0.096mg | 5% |
| Polyunsaturated fat | 0.413g | 0.067g | 2% |
| Potassium | 107mg | 170mg | 2% |
| Calcium | 15mg | 30mg | 2% |
| Magnesium | 22mg | 13mg | 2% |
| Fiber | 2.7g | 2.9g | 1% |
| Saturated fat | 0.155g | 0.034g | 1% |
| Fats | 0.98g | 0.14g | 1% |
| Vitamin E | 0.06mg | 0.14mg | 1% |
| Net carbs | 73.61g | 1.38g | N/A |
| Sugar | 0.27g | 1.78g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Choline | 10.4mg | 10.4mg | 0% |
| Monounsaturated fat | 0.087g | 0.013g | 0% |
| Tryptophan | 0.127mg | 0.008mg | 0% |
| Threonine | 0.281mg | 0.025mg | 0% |
| Isoleucine | 0.357mg | 0.021mg | 0% |
| Leucine | 0.71mg | 0.029mg | 0% |
| Lysine | 0.228mg | 0.031mg | 0% |
| Methionine | 0.183mg | 0.009mg | 0% |
| Phenylalanine | 0.52mg | 0.023mg | 0% |
| Valine | 0.415mg | 0.03mg | 0% |
| Histidine | 0.23mg | 0.016mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
46%
12%
Minerals Daily Need Coverage Score
59%
24%
Comparison summary
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.121g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 659mg)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.