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Savoy cabbage vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Savoy cabbage and Sauerkraut

  • Savoy cabbage has more Vitamin K, Vitamin C, Folate, and Vitamin A RAE, however, Sauerkraut is higher in Iron.
  • Savoy cabbage covers your daily need of Vitamin K 47% more than Sauerkraut.
  • Savoy cabbage has 50 times more Vitamin A RAE than Sauerkraut. While Savoy cabbage has 50µg of Vitamin A RAE, Sauerkraut has only 1µg.
  • Savoy cabbage has less Sodium.

These are the specific foods used in this comparison Cabbage, savoy, raw and Sauerkraut, canned, solids and liquids.

Infographic

Savoy cabbage vs Sauerkraut 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.
Contains more Calcium +16.7%
Contains more Magnesium +115.4%
Contains more Phosphorus +110%
Contains more Potassium +35.3%
Contains less Sodium -95.8%
Contains more Zinc +42.1%
Contains more Manganese +19.2%
Contains more Selenium +50%
Contains more Iron +267.5%
Contains more Copper +54.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +16.7%
Contains more Magnesium +115.4%
Contains more Phosphorus +110%
Contains more Potassium +35.3%
Contains less Sodium -95.8%
Contains more Zinc +42.1%
Contains more Manganese +19.2%
Contains more Selenium +50%
Contains more Iron +267.5%
Contains more Copper +54.8%

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.
:
Contains more Vitamin A +5455.6%
Contains more Vitamin E +21.4%
Contains more Vitamin C +110.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +109.8%
Contains more Vitamin B5 +101.1%
Contains more Vitamin B6 +46.2%
Contains more Folate +233.3%
Contains more Vitamin K +429.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
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 +5455.6%
Contains more Vitamin E +21.4%
Contains more Vitamin C +110.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +109.8%
Contains more Vitamin B5 +101.1%
Contains more Vitamin B6 +46.2%
Contains more Folate +233.3%
Contains more Vitamin K +429.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +119.8%
Contains more Carbs +42.5%
Contains more Fats +40%
Contains more Other +168.8%
Equal in Water - 92.52
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
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 +119.8%
Contains more Carbs +42.5%
Contains more Fats +40%
Contains more Other +168.8%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +36.7%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +36.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Savoy cabbage Sauerkraut Opinion
Net carbs 3g 1.38g Savoy cabbage
Protein 2g 0.91g Savoy cabbage
Fats 0.1g 0.14g Sauerkraut
Carbs 6.1g 4.28g Savoy cabbage
Calories 27kcal 19kcal Savoy cabbage
Fructose 0.04g Sauerkraut
Sugar 2.27g 1.78g Sauerkraut
Fiber 3.1g 2.9g Savoy cabbage
Calcium 35mg 30mg Savoy cabbage
Iron 0.4mg 1.47mg Sauerkraut
Magnesium 28mg 13mg Savoy cabbage
Phosphorus 42mg 20mg Savoy cabbage
Potassium 230mg 170mg Savoy cabbage
Sodium 28mg 661mg Savoy cabbage
Zinc 0.27mg 0.19mg Savoy cabbage
Copper 0.062mg 0.096mg Sauerkraut
Manganese 0.18mg 0.151mg Savoy cabbage
Selenium 0.9µg 0.6µg Savoy cabbage
Vitamin A 1000IU 18IU Savoy cabbage
Vitamin A RAE 50µg 1µg Savoy cabbage
Vitamin E 0.17mg 0.14mg Savoy cabbage
Vitamin C 31mg 14.7mg Savoy cabbage
Vitamin B1 0.07mg 0.021mg Savoy cabbage
Vitamin B2 0.03mg 0.022mg Savoy cabbage
Vitamin B3 0.3mg 0.143mg Savoy cabbage
Vitamin B5 0.187mg 0.093mg Savoy cabbage
Vitamin B6 0.19mg 0.13mg Savoy cabbage
Folate 80µg 24µg Savoy cabbage
Vitamin K 68.8µg 13µg Savoy cabbage
Tryptophan 0.02mg 0.008mg Savoy cabbage
Threonine 0.069mg 0.025mg Savoy cabbage
Isoleucine 0.101mg 0.021mg Savoy cabbage
Leucine 0.103mg 0.029mg Savoy cabbage
Lysine 0.094mg 0.031mg Savoy cabbage
Methionine 0.02mg 0.009mg Savoy cabbage
Phenylalanine 0.064mg 0.023mg Savoy cabbage
Valine 0.085mg 0.03mg Savoy cabbage
Histidine 0.041mg 0.016mg Savoy cabbage
Saturated Fat 0.013g 0.034g Savoy cabbage
Monounsaturated Fat 0.007g 0.013g Sauerkraut
Polyunsaturated fat 0.049g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Savoy 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
40%
Savoy cabbage
13%
Sauerkraut
Minerals Daily Need Coverage Score
14%
Savoy cabbage
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Savoy cabbage
Savoy cabbage contains less Sodium (difference - 633mg)
Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Savoy cabbage
Savoy cabbage is cheaper (difference - $0.6)
Which food is richer in minerals?
Savoy cabbage
Savoy cabbage is relatively richer in minerals
Which food is richer in vitamins?
Savoy cabbage
Savoy cabbage is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.49g)
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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.