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  6. Chinese cabbage vs. Sauerkraut

Chinese cabbage vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and Sauerkraut

  • Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A RAE, Folate, and Calcium, yet Sauerkraut is higher in Iron, Copper, and Fiber.
  • Chinese cabbage covers your daily Vitamin C needs 34% more than Sauerkraut.
  • Chinese cabbage contains 223 times more Vitamin A RAE than Sauerkraut. While Chinese cabbage contains 223µg of Vitamin A RAE, Sauerkraut contains only 1µg.
  • The amount of Sodium in Chinese cabbage is lower.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Sauerkraut, canned, solids and liquids.

Infographic

Chinese cabbage 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.
Chinese cabbage
Chinese cabbage
6
:
3
Sauerkraut
Sauerkraut
Contains more Calcium +250%
Contains more Magnesium +46.2%
Contains more Phosphorus +85%
Contains more Potassium +48.2%
Contains less Sodium -90.2%
Contains more Iron +83.8%
Contains more Copper +357.1%
Contains more Selenium +20%
Equal in Zinc - 0.19
Equal in Manganese - 0.151
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +250%
Contains more Magnesium +46.2%
Contains more Phosphorus +85%
Contains more Potassium +48.2%
Contains less Sodium -90.2%
Contains more Iron +83.8%
Contains more Copper +357.1%
Contains more Selenium +20%
Equal in Zinc - 0.19
Equal in Manganese - 0.151

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.
Chinese cabbage
Chinese cabbage
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +24722.2%
Contains more Vitamin C +206.1%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +249.7%
Contains more Vitamin B6 +49.2%
Contains more Folate +175%
Contains more Vitamin K +250%
Contains more Vitamin E +55.6%
Equal in Vitamin B5 - 0.093
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
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 A +24722.2%
Contains more Vitamin C +206.1%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +249.7%
Contains more Vitamin B6 +49.2%
Contains more Folate +175%
Contains more Vitamin K +250%
Contains more Vitamin E +55.6%
Equal in Vitamin B5 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +64.8%
Contains more Fats +42.9%
Contains more Carbs +96.3%
Contains more Other +168.8%
Equal in Water - 92.52
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 Protein +64.8%
Contains more Fats +42.9%
Contains more Carbs +96.3%
Contains more Other +168.8%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
0
Sauerkraut
Sauerkraut
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +43.3%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +43.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Sauerkraut Opinion
Net carbs 1.18g 1.38g Sauerkraut
Protein 1.5g 0.91g Chinese cabbage
Fats 0.2g 0.14g Chinese cabbage
Carbs 2.18g 4.28g Sauerkraut
Calories 13kcal 19kcal Sauerkraut
Fructose 0.04g Sauerkraut
Sugar 1.18g 1.78g Chinese cabbage
Fiber 1g 2.9g Sauerkraut
Calcium 105mg 30mg Chinese cabbage
Iron 0.8mg 1.47mg Sauerkraut
Magnesium 19mg 13mg Chinese cabbage
Phosphorus 37mg 20mg Chinese cabbage
Potassium 252mg 170mg Chinese cabbage
Sodium 65mg 661mg Chinese cabbage
Zinc 0.19mg 0.19mg
Copper 0.021mg 0.096mg Sauerkraut
Manganese 0.159mg 0.151mg Chinese cabbage
Selenium 0.5µg 0.6µg Sauerkraut
Vitamin A 4468IU 18IU Chinese cabbage
Vitamin A RAE 223µg 1µg Chinese cabbage
Vitamin E 0.09mg 0.14mg Sauerkraut
Vitamin C 45mg 14.7mg Chinese cabbage
Vitamin B1 0.04mg 0.021mg Chinese cabbage
Vitamin B2 0.07mg 0.022mg Chinese cabbage
Vitamin B3 0.5mg 0.143mg Chinese cabbage
Vitamin B5 0.088mg 0.093mg Sauerkraut
Vitamin B6 0.194mg 0.13mg Chinese cabbage
Folate 66µg 24µg Chinese cabbage
Vitamin K 45.5µg 13µg Chinese cabbage
Tryptophan 0.015mg 0.008mg Chinese cabbage
Threonine 0.049mg 0.025mg Chinese cabbage
Isoleucine 0.085mg 0.021mg Chinese cabbage
Leucine 0.088mg 0.029mg Chinese cabbage
Lysine 0.089mg 0.031mg Chinese cabbage
Methionine 0.009mg 0.009mg
Phenylalanine 0.044mg 0.023mg Chinese cabbage
Valine 0.066mg 0.03mg Chinese cabbage
Histidine 0.026mg 0.016mg Chinese cabbage
Saturated Fat 0.027g 0.034g Chinese cabbage
Monounsaturated Fat 0.015g 0.013g Chinese cabbage
Polyunsaturated fat 0.096g 0.067g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
56%
Chinese cabbage
13%
Sauerkraut
Minerals Daily Need Coverage Score
16%
Chinese cabbage
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.6)
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.