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  6. Whey vs. Sauerkraut

Whey vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between whey and sauerkraut

  • Whey has more vitamin B12 and vitamin B2; however, sauerkraut is higher in iron, vitamin C, fiber, vitamin K, copper, vitamin B6, and manganese.
  • Sauerkraut covers your daily need for sodium, 26% more than whey.
  • Whey has less sodium.
  • The glycemic index of whey is higher.

These are the specific foods used in this comparison Whey, sweet, fluid and Sauerkraut, canned, solids, and liquids.

Infographic

Whey 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.
Whey
Whey
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 CalciumCalcium +56.7%
Contains more PhosphorusPhosphorus +130%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +216.7%
Contains more MagnesiumMagnesium +62.5%
Contains more IronIron +2350%
Contains more CopperCopper +2300%
Contains more ZincZinc +46.2%
Contains more ManganeseManganese +15000%
~equal in Potassium ~170mg

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.
Whey
Whey
6
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 +200%
Contains more Vitamin B1Vitamin B1 +71.4%
Contains more Vitamin B2Vitamin B2 +618.2%
Contains more Vitamin B5Vitamin B5 +311.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +53.8%
Contains more Vitamin CVitamin C +14600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +93.2%
Contains more Vitamin B6Vitamin B6 +319.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2300%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Whey Sauerkraut DV% diff.
Sodium 54mg 661mg 26%
Iron 0.06mg 1.47mg 18%
Vitamin C 0.1mg 14.7mg 16%
Vitamin B12 0.28µg 0µg 12%
Fiber 0g 2.9g 12%
Vitamin K 0µg 13µg 11%
Copper 0.004mg 0.096mg 10%
Vitamin B2 0.158mg 0.022mg 10%
Vitamin B6 0.031mg 0.13mg 8%
Manganese 0.001mg 0.151mg 7%
Vitamin B5 0.383mg 0.093mg 6%
Folate 1µg 24µg 6%
Phosphorus 46mg 20mg 4%
Calcium 47mg 30mg 2%
Selenium 1.9µg 0.6µg 2%
Magnesium 8mg 13mg 1%
Cholesterol 2mg 0mg 1%
Zinc 0.13mg 0.19mg 1%
Choline 16mg 10.4mg 1%
Vitamin E 0mg 0.14mg 1%
Saturated fat 0.23g 0.034g 1%
Vitamin B1 0.036mg 0.021mg 1%
Calories 27kcal 19kcal 0%
Protein 0.85g 0.91g 0%
Fats 0.36g 0.14g 0%
Carbs 5.14g 4.28g 0%
Net carbs 5.14g 1.38g N/A
Potassium 161mg 170mg 0%
Sugar 5.14g 1.78g N/A
Vitamin A 3µg 1µg 0%
Vitamin B3 0.074mg 0.143mg 0%
Monounsaturated fat 0.1g 0.013g 0%
Polyunsaturated fat 0.011g 0.067g 0%
Tryptophan 0.013mg 0.008mg 0%
Threonine 0.054mg 0.025mg 0%
Isoleucine 0.047mg 0.021mg 0%
Leucine 0.078mg 0.029mg 0%
Lysine 0.068mg 0.031mg 0%
Methionine 0.016mg 0.009mg 0%
Phenylalanine 0.027mg 0.023mg 0%
Valine 0.046mg 0.03mg 0%
Histidine 0.016mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 FatsFats +157.1%
Contains more CarbsCarbs +20.1%
Contains more OtherOther +305.7%
~equal in Protein ~0.91g
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 +669.2%
Contains less Sat. FatSaturated fat -85.2%
Contains more Poly. FatPolyunsaturated fat +509.1%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.