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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 of 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
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.
Cabbage
Cabbage
4
:
5
Sauerkraut
Sauerkraut
Contains more Calcium +33.3%
Contains more Phosphorus +30%
Contains less Sodium -97.3%
Contains more Iron +212.8%
Contains more Copper +405.3%
Contains more Selenium +100%
Equal in Magnesium - 13
Equal in Potassium - 170
Equal in Zinc - 0.19
Equal in Manganese - 0.151
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +33.3%
Contains more Phosphorus +30%
Contains less Sodium -97.3%
Contains more Iron +212.8%
Contains more Copper +405.3%
Contains more Selenium +100%
Equal in Magnesium - 13
Equal in Potassium - 170
Equal in Zinc - 0.19
Equal in Manganese - 0.151

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.
Cabbage
Cabbage
9
:
1
Sauerkraut
Sauerkraut
Contains more Vitamin A +444.4%
Contains more Vitamin C +149%
Contains more Vitamin B1 +190.5%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +128%
Contains more Folate +79.2%
Contains more Vitamin K +484.6%
Equal in Vitamin E - 0.14
Equal in Vitamin B6 - 0.13
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Sauerkraut
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 +444.4%
Contains more Vitamin C +149%
Contains more Vitamin B1 +190.5%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +128%
Contains more Folate +79.2%
Contains more Vitamin K +484.6%
Equal in Vitamin E - 0.14
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cabbage
Cabbage
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +40.7%
Contains more Carbs +35.5%
Contains more Fats +40%
Contains more Other +235.9%
Equal in Water - 92.52
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Sauerkraut
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 Protein +40.7%
Contains more Carbs +35.5%
Contains more Fats +40%
Contains more Other +235.9%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cabbage
Cabbage
1
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +30.8%
Contains more Polyunsaturated fat +294.1%
Equal in Saturated Fat - 0.034
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +30.8%
Contains more Polyunsaturated fat +294.1%
Equal in Saturated Fat - 0.034

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cabbage
Cabbage
4
:
0
Sauerkraut
Sauerkraut
Contains more Sucrose +∞%
Contains more Glucose +1092.9%
Contains more Fructose +3525%
Contains more Maltose +∞%
Cabbage
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
Sauerkraut
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 Sucrose +∞%
Contains more Glucose +1092.9%
Contains more Fructose +3525%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cabbage Sauerkraut
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Cabbage Sauerkraut Opinion
Net carbs 3.3g 1.38g Cabbage
Protein 1.28g 0.91g Cabbage
Fats 0.1g 0.14g Sauerkraut
Carbs 5.8g 4.28g Cabbage
Calories 25kcal 19kcal Cabbage
Fructose 1.45g 0.04g Cabbage
Sugar 3.2g 1.78g Sauerkraut
Fiber 2.5g 2.9g Sauerkraut
Calcium 40mg 30mg Cabbage
Iron 0.47mg 1.47mg Sauerkraut
Magnesium 12mg 13mg Sauerkraut
Phosphorus 26mg 20mg Cabbage
Potassium 170mg 170mg
Sodium 18mg 661mg Cabbage
Zinc 0.18mg 0.19mg Sauerkraut
Copper 0.019mg 0.096mg Sauerkraut
Manganese 0.16mg 0.151mg Cabbage
Selenium 0.3µg 0.6µg Sauerkraut
Vitamin A 98IU 18IU Cabbage
Vitamin A RAE 5µg 1µg Cabbage
Vitamin E 0.15mg 0.14mg Cabbage
Vitamin C 36.6mg 14.7mg Cabbage
Vitamin B1 0.061mg 0.021mg Cabbage
Vitamin B2 0.04mg 0.022mg Cabbage
Vitamin B3 0.234mg 0.143mg Cabbage
Vitamin B5 0.212mg 0.093mg Cabbage
Vitamin B6 0.124mg 0.13mg Sauerkraut
Folate 43µg 24µg Cabbage
Vitamin K 76µg 13µg Cabbage
Tryptophan 0.011mg 0.008mg Cabbage
Threonine 0.035mg 0.025mg Cabbage
Isoleucine 0.03mg 0.021mg Cabbage
Leucine 0.041mg 0.029mg Cabbage
Lysine 0.044mg 0.031mg Cabbage
Methionine 0.012mg 0.009mg Cabbage
Phenylalanine 0.032mg 0.023mg Cabbage
Valine 0.042mg 0.03mg Cabbage
Histidine 0.022mg 0.016mg Cabbage
Saturated Fat 0.034g 0.034g
Monounsaturated Fat 0.017g 0.013g Cabbage
Polyunsaturated fat 0.017g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cabbage Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Cabbage
13%
Sauerkraut
Minerals Daily Need Coverage Score
10%
Cabbage
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.42g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 643mg)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $0.8)
Which food is richer in vitamins?
Cabbage
Cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.034 g)

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.