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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 Potassium +128.8%
Contains more Magnesium +76.9%
Contains more Zinc +121.1%
Contains more Phosphorus +245%
Contains less Sodium -96.2%
Contains more Copper +37.1%
Equal in Iron - 1.47
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Calcium +40%
Contains more Potassium +128.8%
Contains more Magnesium +76.9%
Contains more Zinc +121.1%
Contains more Phosphorus +245%
Contains less Sodium -96.2%
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 C +478.2%
Contains more Vitamin A +4088.9%
Contains more Vitamin E +528.6%
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 Vitamin K +1261.5%
Contains more Folate +154.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
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 +478.2%
Contains more Vitamin A +4088.9%
Contains more Vitamin E +528.6%
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 Vitamin K +1261.5%
Contains more Folate +154.2%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Brussels sprout Sauerkraut Opinion
Calories 43 19 Brussels sprout
Protein 3.38 0.91 Brussels sprout
Fats 0.3 0.14 Brussels sprout
Vitamin C 85 14.7 Brussels sprout
Net carbs 5.150000095367432 1.3799999952316284 Brussels sprout
Carbs 8.95 4.28 Brussels sprout
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 1.47 Sauerkraut
Calcium 42 30 Brussels sprout
Potassium 389 170 Brussels sprout
Magnesium 23 13 Brussels sprout
Sugar 2.2 1.78 Sauerkraut
Fiber 3.8 2.9 Brussels sprout
Copper 0.07 0.096 Sauerkraut
Zinc 0.42 0.19 Brussels sprout
Starch
Phosphorus 69 20 Brussels sprout
Sodium 25 661 Brussels sprout
Vitamin A 754 18 Brussels sprout
Vitamin E 0.88 0.14 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.139 0.021 Brussels sprout
Vitamin B2 0.09 0.022 Brussels sprout
Vitamin B3 0.745 0.143 Brussels sprout
Vitamin B5 0.309 0.093 Brussels sprout
Vitamin B6 0.219 0.13 Brussels sprout
Vitamin B12 0 0
Vitamin K 177 13 Brussels sprout
Folate 61 24 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.062 0.034 Sauerkraut
Monounsaturated Fat 0.023 0.013 Brussels sprout
Polyunsaturated fat 153 0.067 Brussels sprout
Tryptophan 0.037 0.008 Brussels sprout
Threonine 0.12 0.025 Brussels sprout
Isoleucine 0.132 0.021 Brussels sprout
Leucine 0.152 0.029 Brussels sprout
Lysine 0.154 0.031 Brussels sprout
Methionine 0.032 0.009 Brussels sprout
Phenylalanine 0.098 0.023 Brussels sprout
Valine 0.155 0.03 Brussels sprout
Histidine 0.076 0.016 Brussels sprout
Fructose 0.93 0.04 Brussels sprout

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.