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  6. Sauerkraut vs. Red cabbage

Sauerkraut vs. Red cabbage — In-Depth Nutrition Comparison

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Differences between Sauerkraut and Red cabbage

  • Sauerkraut has more Copper, and Iron, while Red cabbage has more Vitamin C, Vitamin K, Vitamin A RAE, and Vitamin B6.
  • Red cabbage's daily need coverage for Vitamin C is 47% higher.
  • Red cabbage contains 24 times less Sodium than Sauerkraut. Sauerkraut contains 661mg of Sodium, while Red cabbage contains 27mg.

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

Infographic

Sauerkraut vs Red 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
2
:
7
Red cabbage
Red cabbage
Contains more Iron +83.8%
Contains more Copper +464.7%
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%
Equal in Selenium - 0.6
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Iron +83.8%
Contains more Copper +464.7%
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%
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.
Sauerkraut
Sauerkraut
2
:
8
Red cabbage
Red cabbage
Contains more Vitamin E +27.3%
Contains more Folate +33.3%
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%
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%
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%
Contains more Vitamin E +27.3%
Contains more Folate +33.3%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Red cabbage
Red cabbage
Contains more Other +230.8%
Contains more Protein +57.1%
Contains more Fats +14.3%
Contains more Carbs +72.2%
Equal in Water - 90.39
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Other +230.8%
Contains more Protein +57.1%
Contains more Fats +14.3%
Contains more Carbs +72.2%
Equal in Water - 90.39

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
0
:
3
Red cabbage
Red cabbage
Contains more Sucrose +∞%
Contains more Glucose +1142.9%
Contains more Fructose +3600%
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
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
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.
Sauerkraut Red cabbage
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 Sauerkraut Red cabbage Opinion
Net carbs 1.38g 5.27g Red cabbage
Protein 0.91g 1.43g Red cabbage
Fats 0.14g 0.16g Red cabbage
Carbs 4.28g 7.37g Red cabbage
Calories 19kcal 31kcal Red cabbage
Fructose 0.04g 1.48g Red cabbage
Sugar 1.78g 3.83g Sauerkraut
Fiber 2.9g 2.1g Sauerkraut
Calcium 30mg 45mg Red cabbage
Iron 1.47mg 0.8mg Sauerkraut
Magnesium 13mg 16mg Red cabbage
Phosphorus 20mg 30mg Red cabbage
Potassium 170mg 243mg Red cabbage
Sodium 661mg 27mg Red cabbage
Zinc 0.19mg 0.22mg Red cabbage
Copper 0.096mg 0.017mg Sauerkraut
Manganese 0.151mg 0.243mg Red cabbage
Selenium 0.6µg 0.6µg
Vitamin A 18IU 1116IU Red cabbage
Vitamin A RAE 1µg 56µg Red cabbage
Vitamin E 0.14mg 0.11mg Sauerkraut
Vitamin C 14.7mg 57mg Red cabbage
Vitamin B1 0.021mg 0.064mg Red cabbage
Vitamin B2 0.022mg 0.069mg Red cabbage
Vitamin B3 0.143mg 0.418mg Red cabbage
Vitamin B5 0.093mg 0.147mg Red cabbage
Vitamin B6 0.13mg 0.209mg Red cabbage
Folate 24µg 18µg Sauerkraut
Vitamin K 13µg 38.2µg Red cabbage
Tryptophan 0.008mg 0.012mg Red cabbage
Threonine 0.025mg 0.039mg Red cabbage
Isoleucine 0.021mg 0.034mg Red cabbage
Leucine 0.029mg 0.046mg Red cabbage
Lysine 0.031mg 0.049mg Red cabbage
Methionine 0.009mg 0.014mg Red cabbage
Phenylalanine 0.023mg 0.036mg Red cabbage
Valine 0.03mg 0.048mg Red cabbage
Histidine 0.016mg 0.024mg Red cabbage
Saturated Fat 0.034g 0.021g Red cabbage
Monounsaturated Fat 0.013g 0.012g Sauerkraut
Polyunsaturated fat 0.067g 0.08g Red cabbage

Which food is preferable for your diet?

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

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.