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  6. Chinese cabbage vs. Sauerkraut

Chinese cabbage vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on the differences between Chinese cabbage and sauerkraut

  • Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, folate, and calcium, yet sauerkraut is higher in iron, copper, and fiber.
  • Chinese cabbage covers your daily vitamin A needs 89% more than sauerkraut.
  • Chinese cabbage contains 4 times more vitamin K than sauerkraut. While Chinese cabbage contains 45.5µg of vitamin K, sauerkraut contains only 13µg.
  • The amount of sodium in Chinese cabbage is lower.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Sauerkraut, canned, solids, and liquids.

Infographic

Chinese cabbage 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +48.2%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -90.2%
Contains more IronIron +83.8%
Contains more CopperCopper +357.1%
Contains more SeleniumSelenium +20%
~equal in Zinc ~0.19mg
~equal in Manganese ~0.151mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +206.1%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +218.2%
Contains more Vitamin B3Vitamin B3 +249.7%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +175%
Contains more Vitamin EVitamin E +55.6%
Contains more CholineCholine +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Sauerkraut DV% diff.
Vitamin C 45mg 14.7mg 34%
Vitamin K 45.5µg 13µg 27%
Sodium 65mg 661mg 26%
Vitamin A 223µg 1µg 25%
Folate 66µg 24µg 11%
Iron 0.8mg 1.47mg 8%
Calcium 105mg 30mg 8%
Copper 0.021mg 0.096mg 8%
Fiber 1g 2.9g 8%
Vitamin B6 0.194mg 0.13mg 5%
Vitamin B2 0.07mg 0.022mg 4%
Potassium 252mg 170mg 2%
Phosphorus 37mg 20mg 2%
Vitamin B3 0.5mg 0.143mg 2%
Vitamin B1 0.04mg 0.021mg 2%
Protein 1.5g 0.91g 1%
Magnesium 19mg 13mg 1%
Carbs 2.18g 4.28g 1%
Choline 6.4mg 10.4mg 1%
Calories 13kcal 19kcal 0%
Fats 0.2g 0.14g 0%
Net carbs 1.18g 1.38g N/A
Sugar 1.18g 1.78g N/A
Zinc 0.19mg 0.19mg 0%
Vitamin E 0.09mg 0.14mg 0%
Selenium 0.5µg 0.6µg 0%
Manganese 0.159mg 0.151mg 0%
Vitamin B5 0.088mg 0.093mg 0%
Saturated fat 0.027g 0.034g 0%
Monounsaturated fat 0.015g 0.013g 0%
Polyunsaturated fat 0.096g 0.067g 0%
Tryptophan 0.015mg 0.008mg 0%
Threonine 0.049mg 0.025mg 0%
Isoleucine 0.085mg 0.021mg 0%
Leucine 0.088mg 0.029mg 0%
Lysine 0.089mg 0.031mg 0%
Methionine 0.009mg 0.009mg 0%
Phenylalanine 0.044mg 0.023mg 0%
Valine 0.066mg 0.03mg 0%
Histidine 0.026mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 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 ProteinProtein +64.8%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +96.3%
Contains more OtherOther +168.8%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated fat -20.6%
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +43.3%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.