Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Broccoli vs Sauerkraut - In-Depth Nutrition Comparison

Compare

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
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" 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 Magnesium +61.5%
Contains more Phosphorus +230%
Contains more Potassium +85.9%
Contains less Sodium -95%
Contains more Zinc +115.8%
Contains more Iron +101.4%
Contains more Copper +95.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +56.7%
Contains more Magnesium +61.5%
Contains more Phosphorus +230%
Contains more Potassium +85.9%
Contains less Sodium -95%
Contains more Zinc +115.8%
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 A +3361.1%
Contains more Vitamin E +457.1%
Contains more Vitamin C +506.8%
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 Folate +162.5%
Contains more Vitamin K +681.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +3361.1%
Contains more Vitamin E +457.1%
Contains more Vitamin C +506.8%
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 Folate +162.5%
Contains more Vitamin K +681.5%

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

All nutrients comparison - raw data values

Nutrient Broccoli Sauerkraut Opinion
Net carbs 4.04g 1.38g Broccoli
Protein 2.82g 0.91g Broccoli
Fats 0.37g 0.14g Broccoli
Carbs 6.64g 4.28g Broccoli
Calories 34kcal 19kcal Broccoli
Starch 0g g Broccoli
Fructose 0.68g 0.04g Broccoli
Sugar 1.7g 1.78g Broccoli
Fiber 2.6g 2.9g Sauerkraut
Calcium 47mg 30mg Broccoli
Iron 0.73mg 1.47mg Sauerkraut
Magnesium 21mg 13mg Broccoli
Phosphorus 66mg 20mg Broccoli
Potassium 316mg 170mg Broccoli
Sodium 33mg 661mg Broccoli
Zinc 0.41mg 0.19mg Broccoli
Copper 0.049mg 0.096mg Sauerkraut
Vitamin A 623IU 18IU Broccoli
Vitamin E 0.78mg 0.14mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 14.7mg Broccoli
Vitamin B1 0.071mg 0.021mg Broccoli
Vitamin B2 0.117mg 0.022mg Broccoli
Vitamin B3 0.639mg 0.143mg Broccoli
Vitamin B5 0.573mg 0.093mg Broccoli
Vitamin B6 0.175mg 0.13mg Broccoli
Folate 63µg 24µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 13µg Broccoli
Tryptophan 0.033mg 0.008mg Broccoli
Threonine 0.088mg 0.025mg Broccoli
Isoleucine 0.079mg 0.021mg Broccoli
Leucine 0.129mg 0.029mg Broccoli
Lysine 0.135mg 0.031mg Broccoli
Methionine 0.038mg 0.009mg Broccoli
Phenylalanine 0.117mg 0.023mg Broccoli
Valine 0.125mg 0.03mg Broccoli
Histidine 0.059mg 0.016mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.034g Sauerkraut
Monounsaturated Fat 0.011g 0.013g Sauerkraut
Polyunsaturated fat 0.038g 0.067g Sauerkraut

Which food is preferable for your diet?

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

People also compare

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

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.

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.