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  6. Cabbage vs. Sauerkraut

Cabbage vs. Sauerkraut — In-Depth Nutrition Comparison

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How are cabbage and sauerkraut different?

  • Cabbage has more vitamin K and vitamin C; however, sauerkraut is richer in iron and copper.
  • Cabbage covers your daily need for vitamin K, 53% more than sauerkraut.
  • Cabbage has 2 times more vitamin C than sauerkraut. Cabbage has 36.6mg of vitamin C, while sauerkraut has 14.7mg.
  • Cabbage contains less sodium.

Cabbage, raw and Sauerkraut, canned, solids, and liquids types were used in this article.

Infographic

Cabbage 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" 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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
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 CalciumCalcium +33.3%
Contains more PhosphorusPhosphorus +30%
Contains less SodiumSodium -97.3%
Contains more IronIron +212.8%
Contains more CopperCopper +405.3%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~13mg
~equal in Potassium ~170mg
~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 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
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 +149%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +190.5%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B5Vitamin B5 +128%
Contains more Vitamin KVitamin K +484.6%
Contains more FolateFolate +79.2%
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Cabbage Sauerkraut DV% diff.
Vitamin K 76µg 13µg 53%
Sodium 18mg 661mg 28%
Vitamin C 36.6mg 14.7mg 24%
Iron 0.47mg 1.47mg 13%
Copper 0.019mg 0.096mg 9%
Folate 43µg 24µg 5%
Vitamin B1 0.061mg 0.021mg 3%
Vitamin B5 0.212mg 0.093mg 2%
Fiber 2.5g 2.9g 2%
Fructose 1.45g 0.04g 2%
Selenium 0.3µg 0.6µg 1%
Calcium 40mg 30mg 1%
Phosphorus 26mg 20mg 1%
Carbs 5.8g 4.28g 1%
Vitamin B3 0.234mg 0.143mg 1%
Vitamin B2 0.04mg 0.022mg 1%
Protein 1.28g 0.91g 1%
Calories 25kcal 19kcal 0%
Fats 0.1g 0.14g 0%
Net carbs 3.3g 1.38g N/A
Magnesium 12mg 13mg 0%
Potassium 170mg 170mg 0%
Sugar 3.2g 1.78g N/A
Zinc 0.18mg 0.19mg 0%
Vitamin A 5µg 1µg 0%
Vitamin E 0.15mg 0.14mg 0%
Manganese 0.16mg 0.151mg 0%
Vitamin B6 0.124mg 0.13mg 0%
Choline 10.7mg 10.4mg 0%
Saturated fat 0.034g 0.034g 0%
Monounsaturated fat 0.017g 0.013g 0%
Polyunsaturated fat 0.017g 0.067g 0%
Tryptophan 0.011mg 0.008mg 0%
Threonine 0.035mg 0.025mg 0%
Isoleucine 0.03mg 0.021mg 0%
Leucine 0.041mg 0.029mg 0%
Lysine 0.044mg 0.031mg 0%
Methionine 0.012mg 0.009mg 0%
Phenylalanine 0.032mg 0.023mg 0%
Valine 0.042mg 0.03mg 0%
Histidine 0.022mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 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 +40.7%
Contains more CarbsCarbs +35.5%
Contains more FatsFats +40%
Contains more OtherOther +235.9%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 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 more Mono. FatMonounsaturated fat +30.8%
Contains more Poly. FatPolyunsaturated fat +294.1%
~equal in Saturated fat ~0.034g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1092.9%
Contains more FructoseFructose +3525%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.