Yogurt vs. Sauerkraut — In-Depth Nutrition Comparison
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A recap on differences between yogurt and sauerkraut
- Yogurt is higher in vitamin B12, vitamin B2, selenium, and phosphorus, yet sauerkraut is higher in iron, vitamin C, fiber, vitamin K, and copper.
- Yogurt covers your daily vitamin B12 needs 31% more than sauerkraut.
- Yogurt contains 16 times more selenium than sauerkraut. While yogurt contains 9.7µg of selenium, sauerkraut contains only 0.6µg.
- The amount of sodium in yogurt is lower.
- The glycemic index of yogurt is lower.
Food varieties used in this article are Yogurt, Greek, plain, nonfat and Sauerkraut, canned, solids, and liquids.
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 CalciumCalcium | +266.7% |
| Contains more ZincZinc | +173.7% |
| Contains more PhosphorusPhosphorus | +575% |
| Contains less SodiumSodium | -94.6% |
| Contains more SeleniumSelenium | +1516.7% |
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more PotassiumPotassium | +20.6% |
| Contains more IronIron | +2000% |
| Contains more CopperCopper | +464.7% |
| Contains more ManganeseManganese | +1577.8% |
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 B2Vitamin B2 | +1163.6% |
| Contains more Vitamin B3Vitamin B3 | +45.5% |
| Contains more Vitamin B5Vitamin B5 | +255.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +45.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1300% |
| Contains more Vitamin B6Vitamin B6 | +106.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +242.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Sodium | 36mg | 661mg | 27% |
| Vitamin B2 | 0.278mg | 0.022mg | 20% |
| Protein | 10.19g | 0.91g | 19% |
| Iron | 0.07mg | 1.47mg | 18% |
| Selenium | 9.7µg | 0.6µg | 17% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Phosphorus | 135mg | 20mg | 16% |
| Fiber | 0g | 2.9g | 12% |
| Vitamin K | 0µg | 13µg | 11% |
| Copper | 0.017mg | 0.096mg | 9% |
| Calcium | 110mg | 30mg | 8% |
| Manganese | 0.009mg | 0.151mg | 6% |
| Vitamin B6 | 0.063mg | 0.13mg | 5% |
| Vitamin B5 | 0.331mg | 0.093mg | 5% |
| Folate | 7µg | 24µg | 4% |
| Zinc | 0.52mg | 0.19mg | 3% |
| Cholesterol | 5mg | 0mg | 2% |
| Calories | 59kcal | 19kcal | 2% |
| Vitamin E | 0.01mg | 0.14mg | 1% |
| Choline | 15.1mg | 10.4mg | 1% |
| Potassium | 141mg | 170mg | 1% |
| Fats | 0.39g | 0.14g | 0% |
| Carbs | 3.6g | 4.28g | 0% |
| Net carbs | 3.6g | 1.38g | N/A |
| Magnesium | 11mg | 13mg | 0% |
| Sugar | 3.24g | 1.78g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Vitamin B1 | 0.023mg | 0.021mg | 0% |
| Vitamin B3 | 0.208mg | 0.143mg | 0% |
| Trans fat | 0.006g | 0g | N/A |
| Saturated fat | 0.117g | 0.034g | 0% |
| Monounsaturated fat | 0.053g | 0.013g | 0% |
| Polyunsaturated fat | 0.012g | 0.067g | 0% |
| 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% | |
| Fructose | 0g | 0.04g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +1019.8% |
| Contains more FatsFats | +178.6% |
| Contains more CarbsCarbs | +18.9% |
| Contains more OtherOther | +198.6% |
~equal in
Water
~92.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 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 | +307.7% |
| Contains less Sat. FatSaturated fat | -70.9% |
| Contains more Poly. FatPolyunsaturated fat | +458.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 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 LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Maltose
~0g
