White bread vs. Sauerkraut — In-Depth Nutrition Comparison
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How are white bread and sauerkraut different?
- White bread has more vitamin B1, selenium, vitamin B3, iron, folate, vitamin B2, manganese, calcium, and phosphorus; however, sauerkraut is richer in vitamin C.
- White bread covers your daily need for vitamin B1, 43% more than sauerkraut.
- White bread has 37 times more selenium than sauerkraut. White bread has 22µg of selenium, while sauerkraut has 0.6µg.
- White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of sauerkraut is 32.
Bread, white, commercially prepared (includes soft bread crumbs) and Sauerkraut, canned, solids, and liquids types were used in this article.
Infographic
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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 | +76.9% |
| Contains more CalciumCalcium | +380% |
| Contains more IronIron | +145.6% |
| Contains more ZincZinc | +289.5% |
| Contains more PhosphorusPhosphorus | +390% |
| Contains less SodiumSodium | -25.9% |
| Contains more ManganeseManganese | +255% |
| Contains more SeleniumSelenium | +3566.7% |
| Contains more PotassiumPotassium | +34.9% |
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 EVitamin E | +57.1% |
| Contains more Vitamin B1Vitamin B1 | +2438.1% |
| Contains more Vitamin B2Vitamin B2 | +1004.5% |
| Contains more Vitamin B3Vitamin B3 | +3242.7% |
| Contains more Vitamin B5Vitamin B5 | +476.3% |
| Contains more FolateFolate | +362.5% |
| Contains more CholineCholine | +40.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +49.4% |
| Contains more Vitamin KVitamin K | +6400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.533mg | 0.021mg | 43% |
| Selenium | 22µg | 0.6µg | 39% |
| Vitamin B3 | 4.78mg | 0.143mg | 29% |
| Iron | 3.61mg | 1.47mg | 27% |
| Folate | 111µg | 24µg | 22% |
| Vitamin B2 | 0.243mg | 0.022mg | 17% |
| Manganese | 0.536mg | 0.151mg | 17% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Protein | 8.85g | 0.91g | 16% |
| Starch | 37.17g | 15% | |
| Carbs | 49.42g | 4.28g | 15% |
| Calories | 266kcal | 19kcal | 12% |
| Vitamin K | 0.2µg | 13µg | 11% |
| Phosphorus | 98mg | 20mg | 11% |
| Calcium | 144mg | 30mg | 11% |
| Polyunsaturated fat | 1.602g | 0.067g | 10% |
| Vitamin B5 | 0.536mg | 0.093mg | 9% |
| Sodium | 490mg | 661mg | 7% |
| Zinc | 0.74mg | 0.19mg | 5% |
| Fats | 3.33g | 0.14g | 5% |
| Fructose | 2.43g | 0.04g | 3% |
| Saturated fat | 0.698g | 0.034g | 3% |
| Vitamin B6 | 0.087mg | 0.13mg | 3% |
| Magnesium | 23mg | 13mg | 2% |
| Copper | 0.101mg | 0.096mg | 1% |
| Monounsaturated fat | 0.599g | 0.013g | 1% |
| Choline | 14.6mg | 10.4mg | 1% |
| Fiber | 2.7g | 2.9g | 1% |
| Potassium | 126mg | 170mg | 1% |
| Vitamin E | 0.22mg | 0.14mg | 1% |
| Net carbs | 46.72g | 1.38g | N/A |
| Sugar | 5.67g | 1.78g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.027g | 0g | N/A |
| 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% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +872.5% |
| Contains more FatsFats | +2278.6% |
| Contains more CarbsCarbs | +1054.7% |
| Contains more WaterWater | +154% |
~equal in
Other
~2.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 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 | +4507.7% |
| Contains more Poly. FatPolyunsaturated fat | +2291% |
| Contains less Sat. FatSaturated fat | -95.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +1021.4% |
| Contains more FructoseFructose | +5975% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
