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Brussels sprout vs Sauerkraut - In-Depth Nutrition Comparison

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What are the differences between Brussels sprout and Sauerkraut?

  • The amount of Vitamin K, Vitamin C, Vitamin B1, Folate, Manganese, Phosphorus, Vitamin B6, Potassium, and Vitamin B2 in Brussels sprout is higher than in Sauerkraut.
  • Brussels sprout's daily need coverage for Vitamin K is 137% more.
  • Sauerkraut contains 7 times less Vitamin B1 than Brussels sprout. Brussels sprout contains 0.139mg of Vitamin B1, while Sauerkraut contains 0.021mg.
  • Brussels sprout has less Sodium.

We used Brussels sprouts, raw and Sauerkraut, canned, solids and liquids types in this article.

Infographic

Brussels sprout 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 +40%
Contains more Magnesium +76.9%
Contains more Phosphorus +245%
Contains more Potassium +128.8%
Contains less Sodium -96.2%
Contains more Zinc +121.1%
Contains more Copper +37.1%
Equal in Iron - 1.47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +40%
Contains more Magnesium +76.9%
Contains more Phosphorus +245%
Contains more Potassium +128.8%
Contains less Sodium -96.2%
Contains more Zinc +121.1%
Contains more Copper +37.1%
Equal in Iron - 1.47

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 +4088.9%
Contains more Vitamin E +528.6%
Contains more Vitamin C +478.2%
Contains more Vitamin B1 +561.9%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +421%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +68.5%
Contains more Folate +154.2%
Contains more Vitamin K +1261.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
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 +4088.9%
Contains more Vitamin E +528.6%
Contains more Vitamin C +478.2%
Contains more Vitamin B1 +561.9%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +421%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +68.5%
Contains more Folate +154.2%
Contains more Vitamin K +1261.5%

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.
Brussels sprout Sauerkraut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Sauerkraut Opinion
Net carbs 5.15g 1.38g Brussels sprout
Protein 3.38g 0.91g Brussels sprout
Fats 0.3g 0.14g Brussels sprout
Carbs 8.95g 4.28g Brussels sprout
Calories 43kcal 19kcal Brussels sprout
Starch g g
Fructose 0.93g 0.04g Brussels sprout
Sugar 2.2g 1.78g Sauerkraut
Fiber 3.8g 2.9g Brussels sprout
Calcium 42mg 30mg Brussels sprout
Iron 1.4mg 1.47mg Sauerkraut
Magnesium 23mg 13mg Brussels sprout
Phosphorus 69mg 20mg Brussels sprout
Potassium 389mg 170mg Brussels sprout
Sodium 25mg 661mg Brussels sprout
Zinc 0.42mg 0.19mg Brussels sprout
Copper 0.07mg 0.096mg Sauerkraut
Vitamin A 754IU 18IU Brussels sprout
Vitamin E 0.88mg 0.14mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 14.7mg Brussels sprout
Vitamin B1 0.139mg 0.021mg Brussels sprout
Vitamin B2 0.09mg 0.022mg Brussels sprout
Vitamin B3 0.745mg 0.143mg Brussels sprout
Vitamin B5 0.309mg 0.093mg Brussels sprout
Vitamin B6 0.219mg 0.13mg Brussels sprout
Folate 61µg 24µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 177µg 13µg Brussels sprout
Tryptophan 0.037mg 0.008mg Brussels sprout
Threonine 0.12mg 0.025mg Brussels sprout
Isoleucine 0.132mg 0.021mg Brussels sprout
Leucine 0.152mg 0.029mg Brussels sprout
Lysine 0.154mg 0.031mg Brussels sprout
Methionine 0.032mg 0.009mg Brussels sprout
Phenylalanine 0.098mg 0.023mg Brussels sprout
Valine 0.155mg 0.03mg Brussels sprout
Histidine 0.076mg 0.016mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.034g Sauerkraut
Monounsaturated Fat 0.023g 0.013g Brussels sprout
Polyunsaturated fat 153g 0.067g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
81
Brussels sprout
13
Sauerkraut
Mineral Summary Score
23
Brussels sprout
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
20%
Brussels sprout
5%
Sauerkraut
Carbohydrates
9%
Brussels sprout
4%
Sauerkraut
Fats
1%
Brussels sprout
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 636mg)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $0.6)
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.