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  6. Red cabbage vs. Sauerkraut

Red cabbage vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between Red cabbage and Sauerkraut

  • Red cabbage has more Vitamin C, Vitamin K, Vitamin A RAE, and Vitamin B6, while Sauerkraut has more Copper, and Iron.
  • Red cabbage's daily need coverage for Vitamin C is 47% higher.
  • Sauerkraut contains 56 times less Vitamin A RAE than Red cabbage. Red cabbage contains 56µg of Vitamin A RAE, while Sauerkraut contains 1µg.
  • The amount of Sodium in Red cabbage is lower.

The food types used in this comparison are Cabbage, red, raw and Sauerkraut, canned, solids and liquids.

Infographic

Red 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.
Red cabbage
Red cabbage
7
:
2
Sauerkraut
Sauerkraut
Contains more Calcium +50%
Contains more Magnesium +23.1%
Contains more Phosphorus +50%
Contains more Potassium +42.9%
Contains less Sodium -95.9%
Contains more Zinc +15.8%
Contains more Manganese +60.9%
Contains more Iron +83.8%
Contains more Copper +464.7%
Equal in Selenium - 0.6
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +50%
Contains more Magnesium +23.1%
Contains more Phosphorus +50%
Contains more Potassium +42.9%
Contains less Sodium -95.9%
Contains more Zinc +15.8%
Contains more Manganese +60.9%
Contains more Iron +83.8%
Contains more Copper +464.7%
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.
Red cabbage
Red cabbage
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +6100%
Contains more Vitamin C +287.8%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +213.6%
Contains more Vitamin B3 +192.3%
Contains more Vitamin B5 +58.1%
Contains more Vitamin B6 +60.8%
Contains more Vitamin K +193.8%
Contains more Vitamin E +27.3%
Contains more Folate +33.3%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
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 +6100%
Contains more Vitamin C +287.8%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +213.6%
Contains more Vitamin B3 +192.3%
Contains more Vitamin B5 +58.1%
Contains more Vitamin B6 +60.8%
Contains more Vitamin K +193.8%
Contains more Vitamin E +27.3%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red cabbage
Red cabbage
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +57.1%
Contains more Fats +14.3%
Contains more Carbs +72.2%
Contains more Other +230.8%
Equal in Water - 92.52
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 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 +57.1%
Contains more Fats +14.3%
Contains more Carbs +72.2%
Contains more Other +230.8%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red cabbage
Red cabbage
2
:
1
Sauerkraut
Sauerkraut
Contains less Saturated Fat -38.2%
Contains more Polyunsaturated fat +19.4%
Equal in Monounsaturated Fat - 0.013
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -38.2%
Contains more Polyunsaturated fat +19.4%
Equal in Monounsaturated Fat - 0.013

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red cabbage
Red cabbage
3
:
0
Sauerkraut
Sauerkraut
Contains more Sucrose +∞%
Contains more Glucose +1142.9%
Contains more Fructose +3600%
Red cabbage
16% 46% 39%
Starch: 0 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sauerkraut
78% 22%
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 Sucrose +∞%
Contains more Glucose +1142.9%
Contains more Fructose +3600%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red cabbage Sauerkraut Opinion
Net carbs 5.27g 1.38g Red cabbage
Protein 1.43g 0.91g Red cabbage
Fats 0.16g 0.14g Red cabbage
Carbs 7.37g 4.28g Red cabbage
Calories 31kcal 19kcal Red cabbage
Fructose 1.48g 0.04g Red cabbage
Sugar 3.83g 1.78g Sauerkraut
Fiber 2.1g 2.9g Sauerkraut
Calcium 45mg 30mg Red cabbage
Iron 0.8mg 1.47mg Sauerkraut
Magnesium 16mg 13mg Red cabbage
Phosphorus 30mg 20mg Red cabbage
Potassium 243mg 170mg Red cabbage
Sodium 27mg 661mg Red cabbage
Zinc 0.22mg 0.19mg Red cabbage
Copper 0.017mg 0.096mg Sauerkraut
Manganese 0.243mg 0.151mg Red cabbage
Selenium 0.6µg 0.6µg
Vitamin A 1116IU 18IU Red cabbage
Vitamin A RAE 56µg 1µg Red cabbage
Vitamin E 0.11mg 0.14mg Sauerkraut
Vitamin C 57mg 14.7mg Red cabbage
Vitamin B1 0.064mg 0.021mg Red cabbage
Vitamin B2 0.069mg 0.022mg Red cabbage
Vitamin B3 0.418mg 0.143mg Red cabbage
Vitamin B5 0.147mg 0.093mg Red cabbage
Vitamin B6 0.209mg 0.13mg Red cabbage
Folate 18µg 24µg Sauerkraut
Vitamin K 38.2µg 13µg Red cabbage
Tryptophan 0.012mg 0.008mg Red cabbage
Threonine 0.039mg 0.025mg Red cabbage
Isoleucine 0.034mg 0.021mg Red cabbage
Leucine 0.046mg 0.029mg Red cabbage
Lysine 0.049mg 0.031mg Red cabbage
Methionine 0.014mg 0.009mg Red cabbage
Phenylalanine 0.036mg 0.023mg Red cabbage
Valine 0.048mg 0.03mg Red cabbage
Histidine 0.024mg 0.016mg Red cabbage
Saturated Fat 0.021g 0.034g Red cabbage
Monounsaturated Fat 0.012g 0.013g Sauerkraut
Polyunsaturated fat 0.08g 0.067g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red 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
39%
Red cabbage
13%
Sauerkraut
Minerals Daily Need Coverage Score
14%
Red cabbage
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 634mg)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $0.7)
Which food is richer in minerals?
Red cabbage
Red cabbage is relatively richer in minerals
Which food is richer in vitamins?
Red cabbage
Red 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)

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.