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  6. Garlic vs. Sauerkraut

Garlic vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between Garlic and Sauerkraut

  • Garlic is richer than Sauerkraut in Vitamin B6, Manganese, Selenium, Copper, Phosphorus, Vitamin C, Calcium, Vitamin B1, and Vitamin B5.
  • Daily need coverage for Vitamin B6 from Garlic is 85% higher.
  • Garlic contains 24 times more Selenium than Sauerkraut. Garlic contains 14.2µg of Selenium, while Sauerkraut contains 0.6µg.
  • Garlic contains less Sodium.

Food types used in this article are Garlic, raw and Sauerkraut, canned, solids and liquids.

Infographic

Garlic 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.
Garlic
Garlic
10
:
0
Sauerkraut
Sauerkraut
Contains more Calcium +503.3%
Contains more Iron +15.6%
Contains more Magnesium +92.3%
Contains more Phosphorus +665%
Contains more Potassium +135.9%
Contains less Sodium -97.4%
Contains more Zinc +510.5%
Contains more Copper +211.5%
Contains more Manganese +1007.3%
Contains more Selenium +2266.7%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +503.3%
Contains more Iron +15.6%
Contains more Magnesium +92.3%
Contains more Phosphorus +665%
Contains more Potassium +135.9%
Contains less Sodium -97.4%
Contains more Zinc +510.5%
Contains more Copper +211.5%
Contains more Manganese +1007.3%
Contains more Selenium +2266.7%

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.
Garlic
Garlic
6
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin C +112.2%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +540.9%
Contains more Vitamin B6 +850%
Contains more Vitamin A +100%
Contains more Vitamin E +75%
Contains more Folate +700%
Contains more Vitamin K +664.7%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 C +112.2%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +540.9%
Contains more Vitamin B6 +850%
Contains more Vitamin A +100%
Contains more Vitamin E +75%
Contains more Folate +700%
Contains more Vitamin K +664.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +598.9%
Contains more Fats +257.1%
Contains more Carbs +672.4%
Contains more Water +57.9%
Contains more Other +43.3%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +598.9%
Contains more Fats +257.1%
Contains more Carbs +672.4%
Contains more Water +57.9%
Contains more Other +43.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Sauerkraut
Sauerkraut
Contains more Polyunsaturated fat +271.6%
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +18.2%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Polyunsaturated fat +271.6%
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +18.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Sauerkraut Opinion
Net carbs 30.96g 1.38g Garlic
Protein 6.36g 0.91g Garlic
Fats 0.5g 0.14g Garlic
Carbs 33.06g 4.28g Garlic
Calories 149kcal 19kcal Garlic
Fructose 0.04g Sauerkraut
Sugar 1g 1.78g Garlic
Fiber 2.1g 2.9g Sauerkraut
Calcium 181mg 30mg Garlic
Iron 1.7mg 1.47mg Garlic
Magnesium 25mg 13mg Garlic
Phosphorus 153mg 20mg Garlic
Potassium 401mg 170mg Garlic
Sodium 17mg 661mg Garlic
Zinc 1.16mg 0.19mg Garlic
Copper 0.299mg 0.096mg Garlic
Manganese 1.672mg 0.151mg Garlic
Selenium 14.2µg 0.6µg Garlic
Vitamin A 9IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.08mg 0.14mg Sauerkraut
Vitamin C 31.2mg 14.7mg Garlic
Vitamin B1 0.2mg 0.021mg Garlic
Vitamin B2 0.11mg 0.022mg Garlic
Vitamin B3 0.7mg 0.143mg Garlic
Vitamin B5 0.596mg 0.093mg Garlic
Vitamin B6 1.235mg 0.13mg Garlic
Folate 3µg 24µg Sauerkraut
Vitamin K 1.7µg 13µg Sauerkraut
Tryptophan 0.066mg 0.008mg Garlic
Threonine 0.157mg 0.025mg Garlic
Isoleucine 0.217mg 0.021mg Garlic
Leucine 0.308mg 0.029mg Garlic
Lysine 0.273mg 0.031mg Garlic
Methionine 0.076mg 0.009mg Garlic
Phenylalanine 0.183mg 0.023mg Garlic
Valine 0.291mg 0.03mg Garlic
Histidine 0.113mg 0.016mg Garlic
Saturated Fat 0.089g 0.034g Sauerkraut
Monounsaturated Fat 0.011g 0.013g Sauerkraut
Polyunsaturated fat 0.249g 0.067g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
43%
Garlic
13%
Sauerkraut
Minerals Daily Need Coverage Score
67%
Garlic
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.055g)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 644mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.