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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 of Sodium 26% more than Whey.
  • Whey has less Sodium.

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
:
6
Sauerkraut
Sauerkraut
Contains more Calcium +56.7%
Contains more Phosphorus +130%
Contains less Sodium -91.8%
Contains more Selenium +216.7%
Contains more Iron +2350%
Contains more Magnesium +62.5%
Contains more Zinc +46.2%
Contains more Copper +2300%
Contains more Manganese +15000%
Equal in Potassium - 170
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +56.7%
Contains more Phosphorus +130%
Contains less Sodium -91.8%
Contains more Selenium +216.7%
Contains more Iron +2350%
Contains more Magnesium +62.5%
Contains more Zinc +46.2%
Contains more Copper +2300%
Contains more Manganese +15000%
Equal in Potassium - 170

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
4
:
8
Sauerkraut
Sauerkraut
Contains more Vitamin B1 +71.4%
Contains more Vitamin B2 +618.2%
Contains more Vitamin B5 +311.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +50%
Contains more Vitamin E +∞%
Contains more Vitamin C +14600%
Contains more Vitamin B3 +93.2%
Contains more Vitamin B6 +319.4%
Contains more Folate +2300%
Contains more Vitamin K +∞%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin B1 +71.4%
Contains more Vitamin B2 +618.2%
Contains more Vitamin B5 +311.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +50%
Contains more Vitamin E +∞%
Contains more Vitamin C +14600%
Contains more Vitamin B3 +93.2%
Contains more Vitamin B6 +319.4%
Contains more Folate +2300%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
3
:
2
Sauerkraut
Sauerkraut
Contains more Fats +157.1%
Contains more Carbs +20.1%
Contains more Other +305.7%
Equal in Protein - 0.91
Equal in Water - 92.52
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Sauerkraut
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 Fats +157.1%
Contains more Carbs +20.1%
Contains more Other +305.7%
Equal in Protein - 0.91
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
:
2
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +669.2%
Contains less Saturated Fat -85.2%
Contains more Polyunsaturated fat +509.1%
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +669.2%
Contains less Saturated Fat -85.2%
Contains more Polyunsaturated fat +509.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whey Sauerkraut
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Whey
13%
Sauerkraut
Minerals Daily Need Coverage Score
8%
Whey
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 607mg)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 3.36g)
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.196g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 11)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2.6)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins

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.