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Broccoli vs Sauerkraut - In-Depth Nutrition Comparison

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How are Broccoli and Sauerkraut different?

  • Broccoli is higher in Vitamin C, Vitamin K, Folate, Vitamin B5, Vitamin B2, and Phosphorus, however Sauerkraut is richer in Iron, and Copper.
  • Daily need coverage for Vitamin C from Broccoli is 83% higher.
  • Broccoli contains 8 times more Vitamin K than Sauerkraut. While Broccoli contains 101.6µg of Vitamin K, Sauerkraut contains only 13µg.
  • Broccoli has less Sodium.

Broccoli, raw and Sauerkraut, canned, solids and liquids are the varieties used in this article.

Infographic

Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +56.7%
Contains more Potassium +85.9%
Contains more Magnesium +61.5%
Contains more Zinc +115.8%
Contains more Phosphorus +230%
Contains less Sodium -95%
Contains more Iron +101.4%
Contains more Copper +95.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Calcium +56.7%
Contains more Potassium +85.9%
Contains more Magnesium +61.5%
Contains more Zinc +115.8%
Contains more Phosphorus +230%
Contains less Sodium -95%
Contains more Iron +101.4%
Contains more Copper +95.9%

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 C +506.8%
Contains more Vitamin A +3361.1%
Contains more Vitamin E +457.1%
Contains more Vitamin B1 +238.1%
Contains more Vitamin B2 +431.8%
Contains more Vitamin B3 +346.9%
Contains more Vitamin B5 +516.1%
Contains more Vitamin B6 +34.6%
Contains more Vitamin K +681.5%
Contains more Folate +162.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin C +506.8%
Contains more Vitamin A +3361.1%
Contains more Vitamin E +457.1%
Contains more Vitamin B1 +238.1%
Contains more Vitamin B2 +431.8%
Contains more Vitamin B3 +346.9%
Contains more Vitamin B5 +516.1%
Contains more Vitamin B6 +34.6%
Contains more Vitamin K +681.5%
Contains more Folate +162.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
13
Sauerkraut
Mineral Summary Score
18
Broccoli
28
Sauerkraut

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 food.
Protein
17%
Broccoli
5%
Sauerkraut
Carbohydrates
7%
Broccoli
4%
Sauerkraut
Fats
2%
Broccoli
1%
Sauerkraut

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Sauerkraut
Lower in Saturated Fat ok
Lower in Sugar 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 for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.005g)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 628mg)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.6)
Which food is richer in vitamins?
Broccoli
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Broccoli Sauerkraut Opinion
Calories 34 19 Broccoli
Protein 2.82 0.91 Broccoli
Fats 0.37 0.14 Broccoli
Vitamin C 89.2 14.7 Broccoli
Net carbs 4.039999961853027 1.3799999952316284 Broccoli
Carbs 6.64 4.28 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 1.47 Sauerkraut
Calcium 47 30 Broccoli
Potassium 316 170 Broccoli
Magnesium 21 13 Broccoli
Sugar 1.7 1.78 Broccoli
Fiber 2.6 2.9 Sauerkraut
Copper 0.049 0.096 Sauerkraut
Zinc 0.41 0.19 Broccoli
Starch 0 Broccoli
Phosphorus 66 20 Broccoli
Sodium 33 661 Broccoli
Vitamin A 623 18 Broccoli
Vitamin E 0.78 0.14 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.021 Broccoli
Vitamin B2 0.117 0.022 Broccoli
Vitamin B3 0.639 0.143 Broccoli
Vitamin B5 0.573 0.093 Broccoli
Vitamin B6 0.175 0.13 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 13 Broccoli
Folate 63 24 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.034 Sauerkraut
Monounsaturated Fat 0.011 0.013 Sauerkraut
Polyunsaturated fat 0.038 0.067 Sauerkraut
Tryptophan 0.033 0.008 Broccoli
Threonine 0.088 0.025 Broccoli
Isoleucine 0.079 0.021 Broccoli
Leucine 0.129 0.029 Broccoli
Lysine 0.135 0.031 Broccoli
Methionine 0.038 0.009 Broccoli
Phenylalanine 0.117 0.023 Broccoli
Valine 0.125 0.03 Broccoli
Histidine 0.059 0.016 Broccoli
Fructose 0.68 0.04 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.