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  6. Sauerkraut vs. Cabbage

Sauerkraut vs. Cabbage — In-Depth Nutrition Comparison

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How are Sauerkraut and Cabbage different?

  • Sauerkraut has more Iron, and Copper, however, Cabbage is richer in Vitamin K, and Vitamin C.
  • Cabbage covers your daily need of Vitamin K 53% more than Sauerkraut.
  • Sauerkraut has 37 times more Sodium than Cabbage. Sauerkraut has 661mg of Sodium, while Cabbage has 18mg.

Sauerkraut, canned, solids and liquids and Cabbage, raw types were used in this article.

Infographic

Sauerkraut vs Cabbage 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.
Sauerkraut
Sauerkraut
5
:
4
Cabbage
Cabbage
Contains more Iron +212.8%
Contains more Copper +405.3%
Contains more Selenium +100%
Contains more Calcium +33.3%
Contains more Phosphorus +30%
Contains less Sodium -97.3%
Equal in Magnesium - 12
Equal in Potassium - 170
Equal in Zinc - 0.18
Equal in Manganese - 0.16
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Iron +212.8%
Contains more Copper +405.3%
Contains more Selenium +100%
Contains more Calcium +33.3%
Contains more Phosphorus +30%
Contains less Sodium -97.3%
Equal in Magnesium - 12
Equal in Potassium - 170
Equal in Zinc - 0.18
Equal in Manganese - 0.16

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
Sauerkraut
1
:
9
Cabbage
Cabbage
Contains more Vitamin A +444.4%
Contains more Vitamin C +149%
Contains more Vitamin B1 +190.5%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +128%
Contains more Folate +79.2%
Contains more Vitamin K +484.6%
Equal in Vitamin E - 0.15
Equal in Vitamin B6 - 0.124
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%
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin A +444.4%
Contains more Vitamin C +149%
Contains more Vitamin B1 +190.5%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +128%
Contains more Folate +79.2%
Contains more Vitamin K +484.6%
Equal in Vitamin E - 0.15
Equal in Vitamin B6 - 0.124

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
3
:
2
Cabbage
Cabbage
Contains more Fats +40%
Contains more Other +235.9%
Contains more Protein +40.7%
Contains more Carbs +35.5%
Equal in Water - 92.18
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Fats +40%
Contains more Other +235.9%
Contains more Protein +40.7%
Contains more Carbs +35.5%
Equal in Water - 92.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
1
Cabbage
Cabbage
Contains more Polyunsaturated fat +294.1%
Contains more Monounsaturated Fat +30.8%
Equal in Saturated Fat - 0.034
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains more Polyunsaturated fat +294.1%
Contains more Monounsaturated Fat +30.8%
Equal in Saturated Fat - 0.034

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
0
:
4
Cabbage
Cabbage
Contains more Sucrose +∞%
Contains more Glucose +1092.9%
Contains more Fructose +3525%
Contains more Maltose +∞%
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
Cabbage
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +1092.9%
Contains more Fructose +3525%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Cabbage Opinion
Net carbs 1.38g 3.3g Cabbage
Protein 0.91g 1.28g Cabbage
Fats 0.14g 0.1g Sauerkraut
Carbs 4.28g 5.8g Cabbage
Calories 19kcal 25kcal Cabbage
Fructose 0.04g 1.45g Cabbage
Sugar 1.78g 3.2g Sauerkraut
Fiber 2.9g 2.5g Sauerkraut
Calcium 30mg 40mg Cabbage
Iron 1.47mg 0.47mg Sauerkraut
Magnesium 13mg 12mg Sauerkraut
Phosphorus 20mg 26mg Cabbage
Potassium 170mg 170mg
Sodium 661mg 18mg Cabbage
Zinc 0.19mg 0.18mg Sauerkraut
Copper 0.096mg 0.019mg Sauerkraut
Manganese 0.151mg 0.16mg Cabbage
Selenium 0.6µg 0.3µg Sauerkraut
Vitamin A 18IU 98IU Cabbage
Vitamin A RAE 1µg 5µg Cabbage
Vitamin E 0.14mg 0.15mg Cabbage
Vitamin C 14.7mg 36.6mg Cabbage
Vitamin B1 0.021mg 0.061mg Cabbage
Vitamin B2 0.022mg 0.04mg Cabbage
Vitamin B3 0.143mg 0.234mg Cabbage
Vitamin B5 0.093mg 0.212mg Cabbage
Vitamin B6 0.13mg 0.124mg Sauerkraut
Folate 24µg 43µg Cabbage
Vitamin K 13µg 76µg Cabbage
Tryptophan 0.008mg 0.011mg Cabbage
Threonine 0.025mg 0.035mg Cabbage
Isoleucine 0.021mg 0.03mg Cabbage
Leucine 0.029mg 0.041mg Cabbage
Lysine 0.031mg 0.044mg Cabbage
Methionine 0.009mg 0.012mg Cabbage
Phenylalanine 0.023mg 0.032mg Cabbage
Valine 0.03mg 0.042mg Cabbage
Histidine 0.016mg 0.022mg Cabbage
Saturated Fat 0.034g 0.034g
Monounsaturated Fat 0.013g 0.017g Cabbage
Polyunsaturated fat 0.067g 0.017g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Cabbage
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
13%
Sauerkraut
35%
Cabbage
Minerals Daily Need Coverage Score
24%
Sauerkraut
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.42g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 643mg)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $0.8)
Which food is richer in vitamins?
Cabbage
Cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.034 g)

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.