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Sauerkraut vs Chinese broccoli - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.076g)
Which food contains less Sugars?
Chinese broccoli
Chinese broccoli contains less Sugars (difference - 0.94g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 654mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli 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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Chinese broccoli
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sauerkraut Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Sauerkraut
53
Chinese broccoli
Mineral Summary Score
21
Sauerkraut
13
Chinese broccoli

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +162.5%
Contains more Copper +57.4%
Contains more Calcium +233.3%
Contains more Potassium +53.5%
Contains more Magnesium +38.5%
Contains more Zinc +105.3%
Contains more Phosphorus +105%
Contains less Sodium -98.9%
Contains more Iron +162.5%
Contains more Copper +57.4%
Contains more Calcium +233.3%
Contains more Potassium +53.5%
Contains more Magnesium +38.5%
Contains more Zinc +105.3%
Contains more Phosphorus +105%
Contains less Sodium -98.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B6 +85.7%
Contains more Vitamin C +91.8%
Contains more Vitamin A +9000%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +563.6%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +71%
Contains more Vitamin K +552.3%
Contains more Vitamin B6 +85.7%
Contains more Vitamin C +91.8%
Contains more Vitamin A +9000%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +563.6%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +71%
Contains more Vitamin K +552.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
5%
Sauerkraut
7%
Chinese broccoli
Carbohydrates
4%
Sauerkraut
4%
Chinese broccoli
Fats
1%
Sauerkraut
3%
Chinese broccoli

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sauerkraut Chinese broccoli Opinion
Calories 19 22 Chinese broccoli
Protein 0.91 1.14 Chinese broccoli
Fats 0.14 0.72 Chinese broccoli
Vitamin C 14.7 28.2 Chinese broccoli
Carbs 4.28 3.81 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.56 Sauerkraut
Calcium 30 100 Chinese broccoli
Potassium 170 261 Chinese broccoli
Magnesium 13 18 Chinese broccoli
Sugars 1.78 0.84 Sauerkraut
Fiber 2.9 2.5 Sauerkraut
Copper 0.096 0.061 Sauerkraut
Zinc 0.19 0.39 Chinese broccoli
Starch
Phosphorus 20 41 Chinese broccoli
Sodium 661 7 Chinese broccoli
Vitamin A 18 1638 Chinese broccoli
Vitamin E 0.14 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.021 0.095 Chinese broccoli
Vitamin B2 0.022 0.146 Chinese broccoli
Vitamin B3 0.143 0.437 Chinese broccoli
Vitamin B5 0.093 0.159 Chinese broccoli
Vitamin B6 0.13 0.07 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 84.8 Chinese broccoli
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.034 0.11 Sauerkraut
Monounsaturated Fat 0.013 0.05 Chinese broccoli
Polyunsaturated fat 0.067 0.33 Chinese broccoli
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.