Cauliflower vs. Sauerkraut — In-Depth Nutrition Comparison
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The main differences between Cauliflower and Sauerkraut
- Cauliflower is richer in Vitamin C, Vitamin B5, Folate, and Choline, yet Sauerkraut is richer in Iron, and Copper.
- Daily need coverage for Vitamin C from Cauliflower is 37% higher.
- Cauliflower contains 7 times more Vitamin B5 than Sauerkraut. Cauliflower contains 0.667mg of Vitamin B5, while Sauerkraut contains 0.093mg.
- Cauliflower contains less Sodium.
Food types used in this article are Cauliflower, raw and Sauerkraut, canned, solids and liquids.
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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
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Magnesium
+15.4%
Contains
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Phosphorus
+120%
Contains
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Potassium
+75.9%
Contains
less
Sodium
-95.5%
Contains
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Zinc
+42.1%
Contains
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Calcium
+36.4%
Contains
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Iron
+250%
Contains
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Copper
+146.2%
Equal in Manganese - 0.151
Equal in Selenium - 0.6
Contains
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Magnesium
+15.4%
Contains
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Phosphorus
+120%
Contains
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Potassium
+75.9%
Contains
less
Sodium
-95.5%
Contains
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Zinc
+42.1%
Contains
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Calcium
+36.4%
Contains
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Iron
+250%
Contains
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Copper
+146.2%
Equal in Manganese - 0.151
Equal in Selenium - 0.6
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
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Vitamin C
+227.9%
Contains
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Vitamin B1
+138.1%
Contains
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Vitamin B2
+172.7%
Contains
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Vitamin B3
+254.5%
Contains
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Vitamin B5
+617.2%
Contains
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Vitamin B6
+41.5%
Contains
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Folate
+137.5%
Contains
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Vitamin K
+19.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+75%
Contains
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Vitamin C
+227.9%
Contains
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Vitamin B1
+138.1%
Contains
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Vitamin B2
+172.7%
Contains
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Vitamin B3
+254.5%
Contains
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Vitamin B5
+617.2%
Contains
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Vitamin B6
+41.5%
Contains
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Folate
+137.5%
Contains
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Vitamin K
+19.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+75%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+111%
Contains
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Fats
+100%
Contains
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Carbs
+16.1%
Contains
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Other
+182.9%
Equal in Water - 92.52
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Contains
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Protein
+111%
Contains
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Fats
+100%
Contains
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Carbs
+16.1%
Contains
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Other
+182.9%
Equal in Water - 92.52
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+161.5%
Contains
less
Saturated Fat
-73.8%
Contains
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Polyunsaturated fat
+116.1%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Contains
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Monounsaturated Fat
+161.5%
Contains
less
Saturated Fat
-73.8%
Contains
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Polyunsaturated fat
+116.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+571.4%
Contains
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Fructose
+2325%
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 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
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Glucose
+571.4%
Contains
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Fructose
+2325%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.97g | 1.38g |
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| Protein | 1.92g | 0.91g |
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| Fats | 0.28g | 0.14g |
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| Carbs | 4.97g | 4.28g |
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| Calories | 25kcal | 19kcal |
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| Fructose | 0.97g | 0.04g |
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| Sugar | 1.91g | 1.78g |
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| Fiber | 2g | 2.9g |
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| Calcium | 22mg | 30mg |
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| Iron | 0.42mg | 1.47mg |
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| Magnesium | 15mg | 13mg |
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| Phosphorus | 44mg | 20mg |
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| Potassium | 299mg | 170mg |
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| Sodium | 30mg | 661mg |
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| Zinc | 0.27mg | 0.19mg |
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| Copper | 0.039mg | 0.096mg |
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| Manganese | 0.155mg | 0.151mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin A | 0IU | 18IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.08mg | 0.14mg |
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| Vitamin C | 48.2mg | 14.7mg |
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| Vitamin B1 | 0.05mg | 0.021mg |
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| Vitamin B2 | 0.06mg | 0.022mg |
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| Vitamin B3 | 0.507mg | 0.143mg |
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| Vitamin B5 | 0.667mg | 0.093mg |
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| Vitamin B6 | 0.184mg | 0.13mg |
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| Folate | 57µg | 24µg |
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| Vitamin K | 15.5µg | 13µg |
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| Tryptophan | 0.02mg | 0.008mg |
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| Threonine | 0.076mg | 0.025mg |
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| Isoleucine | 0.071mg | 0.021mg |
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| Leucine | 0.106mg | 0.029mg |
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| Lysine | 0.217mg | 0.031mg |
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| Methionine | 0.02mg | 0.009mg |
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| Phenylalanine | 0.065mg | 0.023mg |
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| Valine | 0.125mg | 0.03mg |
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| Histidine | 0.056mg | 0.016mg |
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| Saturated Fat | 0.13g | 0.034g |
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| Monounsaturated Fat | 0.034g | 0.013g |
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| Polyunsaturated fat | 0.031g | 0.067g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
30%
13%
Minerals Daily Need Coverage Score
13%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 631mg)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.