Sauerkraut vs. Brussels sprout — In-Depth Nutrition Comparison

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What are the differences between Sauerkraut and Brussels sprout?

The amount of Vitamin K, Vitamin C, Vitamin B1, Folate, Manganese, Phosphorus, Vitamin B6, Potassium, and Vitamin B2 in Brussels sprout is higher than in Sauerkraut.
Brussels sprout's daily need coverage for Vitamin K is 137% more.
Brussels sprout contains 26 times less Sodium than Sauerkraut. Sauerkraut contains 661mg of Sodium, while Brussels sprout contains 25mg.

We used Sauerkraut, canned, solids and liquids and Brussels sprouts, raw types in this article.

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.

Sauerkraut

Brussels sprout

Contains more Copper +37.1%

Contains more Calcium +40%

Contains more Magnesium +76.9%

Contains more Phosphorus +245%

Contains more Potassium +128.8%

Contains less Sodium -96.2%

Contains more Zinc +121.1%

Contains more Manganese +123.2%

Contains more Selenium +166.7%

Equal in Iron - 1.4

Sauerkraut

Brussels sprout

Contains more Copper +37.1%

Contains more Calcium +40%

Contains more Magnesium +76.9%

Contains more Phosphorus +245%

Contains more Potassium +128.8%

Contains less Sodium -96.2%

Contains more Zinc +121.1%

Contains more Manganese +123.2%

Contains more Selenium +166.7%

Equal in Iron - 1.4

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.

Sauerkraut

Brussels sprout

Contains more Vitamin A +4088.9%

Contains more Vitamin E +528.6%

Contains more Vitamin C +478.2%

Contains more Vitamin B1 +561.9%

Contains more Vitamin B2 +309.1%

Contains more Vitamin B3 +421%

Contains more Vitamin B5 +232.3%

Contains more Vitamin B6 +68.5%

Contains more Folate +154.2%

Contains more Vitamin K +1261.5%

Sauerkraut

Brussels sprout

Contains more Vitamin A +4088.9%

Contains more Vitamin E +528.6%

Contains more Vitamin C +478.2%

Contains more Vitamin B1 +561.9%

Contains more Vitamin B2 +309.1%

Contains more Vitamin B3 +421%

Contains more Vitamin B5 +232.3%

Contains more Vitamin B6 +68.5%

Contains more Folate +154.2%

Contains more Vitamin K +1261.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Sauerkraut

Brussels sprout

Contains more Other +56.9%

Contains more Protein +271.4%

Contains more Fats +114.3%

Contains more Carbs +109.1%

Equal in Water - 86

Sauerkraut

Protein: 0.91 g

Fats: 0.14 g

Carbs: 4.28 g

Water: 92.52 g

Other: 2.15 g

Brussels sprout

Protein: 3.38 g

Fats: 0.3 g

Carbs: 8.95 g

Water: 86 g

Other: 1.37 g

Contains more Other +56.9%

Contains more Protein +271.4%

Contains more Fats +114.3%

Contains more Carbs +109.1%

Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison

Sauerkraut

Brussels sprout

Contains less Saturated Fat -45.2%

Contains more Monounsaturated Fat +76.9%

Contains more Polyunsaturated fat +228258.2%

Sauerkraut

Saturated Fat: 0.034 g

Monounsaturated Fat: 0.013 g

Polyunsaturated fat: 0.067 g

Brussels sprout

Saturated Fat: 0.062 g

Monounsaturated Fat: 0.023 g

Polyunsaturated fat: 153 g

Contains less Saturated Fat -45.2%

Contains more Monounsaturated Fat +76.9%

Contains more Polyunsaturated fat +228258.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Sauerkraut

Brussels sprout

Contains more Sucrose +∞%

Contains more Glucose +478.6%

Contains more Fructose +2225%

Sauerkraut

Starch: 0 g

Sucrose: 0 g

Glucose: 0.14 g

Fructose: 0.04 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Brussels sprout

Starch: 0 g

Sucrose: 0.46 g

Glucose: 0.81 g

Fructose: 0.93 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more Sucrose +∞%

Contains more Glucose +478.6%

Contains more Fructose +2225%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Saturated Fat
Lower in Glycemic Index
Lower in Sodium
Lower in price
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	1.38g	5.15g
Protein	0.91g	3.38g
Fats	0.14g	0.3g
Carbs	4.28g	8.95g
Calories	19kcal	43kcal
Fructose	0.04g	0.93g
Sugar	1.78g	2.2g
Fiber	2.9g	3.8g
Calcium	30mg	42mg
Iron	1.47mg	1.4mg
Magnesium	13mg	23mg
Phosphorus	20mg	69mg
Potassium	170mg	389mg
Sodium	661mg	25mg
Zinc	0.19mg	0.42mg
Copper	0.096mg	0.07mg
Manganese	0.151mg	0.337mg
Selenium	0.6µg	1.6µg
Vitamin A	18IU	754IU
Vitamin A RAE	1µg	38µg
Vitamin E	0.14mg	0.88mg
Vitamin C	14.7mg	85mg
Vitamin B1	0.021mg	0.139mg
Vitamin B2	0.022mg	0.09mg
Vitamin B3	0.143mg	0.745mg
Vitamin B5	0.093mg	0.309mg
Vitamin B6	0.13mg	0.219mg
Folate	24µg	61µg
Vitamin K	13µg	177µg
Tryptophan	0.008mg	0.037mg
Threonine	0.025mg	0.12mg
Isoleucine	0.021mg	0.132mg
Leucine	0.029mg	0.152mg
Lysine	0.031mg	0.154mg
Methionine	0.009mg	0.032mg
Phenylalanine	0.023mg	0.098mg
Valine	0.03mg	0.155mg
Histidine	0.016mg	0.076mg
Saturated Fat	0.034g	0.062g
Monounsaturated Fat	0.013g	0.023g
Polyunsaturated fat	0.067g	153g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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

13%

81%

Minerals Daily Need Coverage Score

24%

Comparison summary

Which food is lower in Sugar?

Sauerkraut is lower in Sugar (difference - 0.42g)

Which food is lower in Saturated Fat?

Sauerkraut is lower in Saturated Fat (difference - 0.028g)

Which food is lower in glycemic index?

Sauerkraut is lower in glycemic index (difference - 32)

Which food contains less Sodium?

Brussels sprout contains less Sodium (difference - 636mg)

Which food is cheaper?

Brussels sprout is cheaper (difference - $0.6)

Which food is richer in minerals?

Brussels sprout is relatively richer in minerals

Which food is richer in vitamins?

Brussels sprout is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Sauerkraut vs. Brussels sprout — In-Depth Nutrition Comparison

What are the differences between Sauerkraut and Brussels sprout?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References