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  6. Yeast vs. Sauerkraut

Yeast vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between yeast and sauerkraut

  • Yeast is richer than sauerkraut in vitamin B1, folate, vitamin B2, vitamin B5, vitamin B3, vitamin B6, fiber, phosphorus, zinc, and copper.
  • Daily need coverage for vitamin B1 for yeast is 914% higher.
  • Yeast contains 281 times more vitamin B3 than sauerkraut. Yeast contains 40.2mg of vitamin B3, while sauerkraut contains 0.143mg.

Food types used in this article are Leavening agents, yeast, baker's, active dry and Sauerkraut, canned, solids, and liquids.

Infographic

Yeast 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.
Yeast
Yeast
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 9% 84% 81% 145% 217% 273% 6.7% 41% 43%
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 MagnesiumMagnesium +315.4%
Contains more PotassiumPotassium +461.8%
Contains more IronIron +47.6%
Contains more CopperCopper +354.2%
Contains more ZincZinc +4078.9%
Contains more PhosphorusPhosphorus +3085%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +106.6%
Contains more SeleniumSelenium +1216.7%
~equal in Calcium ~30mg

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.
Yeast
Yeast
8
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 1% 0% 0% 0% 2748% 923% 754% 810% 346% 8.8% 1% 1755% 17%
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 B1Vitamin B1 +52233.3%
Contains more Vitamin B2Vitamin B2 +18081.8%
Contains more Vitamin B3Vitamin B3 +28011.9%
Contains more Vitamin B5Vitamin B5 +14416.1%
Contains more Vitamin B6Vitamin B6 +1053.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +9650%
Contains more CholineCholine +207.7%
Contains more Vitamin CVitamin C +4800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +3150%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yeast Sauerkraut DV% diff.
Vitamin B1 10.99mg 0.021mg 914%
Folate 2340µg 24µg 579%
Vitamin B2 4mg 0.022mg 306%
Vitamin B5 13.5mg 0.093mg 268%
Vitamin B3 40.2mg 0.143mg 250%
Vitamin B6 1.5mg 0.13mg 105%
Fiber 26.9g 2.9g 96%
Phosphorus 637mg 20mg 88%
Protein 40.44g 0.91g 79%
Zinc 7.94mg 0.19mg 70%
Copper 0.436mg 0.096mg 38%
Sodium 51mg 661mg 27%
Potassium 955mg 170mg 23%
Vitamin C 0.3mg 14.7mg 16%
Calories 325kcal 19kcal 15%
Selenium 7.9µg 0.6µg 13%
Carbs 41.22g 4.28g 12%
Vitamin K 0.4µg 13µg 11%
Fats 7.61g 0.14g 11%
Monounsaturated fat 4.309g 0.013g 11%
Magnesium 54mg 13mg 10%
Iron 2.17mg 1.47mg 9%
Manganese 0.312mg 0.151mg 7%
Choline 32mg 10.4mg 4%
Saturated fat 1.001g 0.034g 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin E 0mg 0.14mg 1%
Net carbs 14.32g 1.38g N/A
Calcium 30mg 30mg 0%
Sugar 0g 1.78g N/A
Vitamin A 0µg 1µg 0%
Polyunsaturated fat 0.017g 0.067g 0%
Tryptophan 0.54mg 0.008mg 0%
Threonine 1.99mg 0.025mg 0%
Isoleucine 1.89mg 0.021mg 0%
Leucine 2.92mg 0.029mg 0%
Lysine 3.28mg 0.031mg 0%
Methionine 0.59mg 0.009mg 0%
Phenylalanine 1.75mg 0.023mg 0%
Valine 2.31mg 0.03mg 0%
Histidine 0.91mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yeast
Yeast
4
40% 8% 41% 5% 6%
Protein: 40.44 g
Fats: 7.61 g
Carbs: 41.22 g
Water: 5.08 g
Other: 5.65 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 ProteinProtein +4344%
Contains more FatsFats +5335.7%
Contains more CarbsCarbs +863.1%
Contains more OtherOther +162.8%
Contains more WaterWater +1721.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yeast
Yeast
1
19% 81%
Saturated fat: Sat. Fat 1.001 g
Monounsaturated fat: Mono. Fat 4.309 g
Polyunsaturated fat: Poly. Fat 0.017 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 +33046.2%
Contains less Sat. FatSaturated fat -96.6%
Contains more Poly. FatPolyunsaturated fat +294.1%

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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. Yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175043/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.