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.
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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.
Contains
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Calcium
+33.3%
Contains
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Phosphorus
+30%
Contains
less
Sodium
-97.3%
Contains
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Iron
+212.8%
Contains
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Copper
+405.3%
Contains
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Selenium
+100%
Equal in Magnesium - 13
Equal in Potassium - 170
Equal in Zinc - 0.19
Equal in Manganese - 0.151
Contains
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Calcium
+33.3%
Contains
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Phosphorus
+30%
Contains
less
Sodium
-97.3%
Contains
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Iron
+212.8%
Contains
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Copper
+405.3%
Contains
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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.
:
Contains
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Vitamin A
+444.4%
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Vitamin C
+149%
Contains
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Vitamin B1
+190.5%
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Vitamin B2
+81.8%
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Vitamin B3
+63.6%
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Vitamin B5
+128%
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Folate
+79.2%
Contains
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Vitamin K
+484.6%
Equal in Vitamin E - 0.14
Equal in Vitamin B6 - 0.13
Contains
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Vitamin A
+444.4%
Contains
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Vitamin C
+149%
Contains
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Vitamin B1
+190.5%
Contains
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Vitamin B2
+81.8%
Contains
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Vitamin B3
+63.6%
Contains
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Vitamin B5
+128%
Contains
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Folate
+79.2%
Contains
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Vitamin K
+484.6%
Equal in Vitamin E - 0.14
Equal in Vitamin B6 - 0.13
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+40.7%
Contains
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Carbs
+35.5%
Contains
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Fats
+40%
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Other
+235.9%
Equal in Water - 92.52
Protein:
1.28 g
Fats:
0.1 g
Carbs:
5.8 g
Water:
92.18 g
Other:
0.64 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Contains
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Protein
+40.7%
Contains
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Carbs
+35.5%
Contains
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Fats
+40%
Contains
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Other
+235.9%
Equal in Water - 92.52
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+30.8%
Contains
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Polyunsaturated fat
+294.1%
Equal in Saturated Fat - 0.034
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.017 g
Polyunsaturated fat:
0.017 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
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Monounsaturated Fat
+30.8%
Contains
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Polyunsaturated fat
+294.1%
Equal in Saturated Fat - 0.034
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
Contains
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Glucose
+1092.9%
Contains
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Fructose
+3525%
Contains
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Maltose
+∞%
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+∞%
Contains
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Glucose
+1092.9%
Contains
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Fructose
+3525%
Contains
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sugar |
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Lower in Glycemic Index |
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Rich in minerals |
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Lower in Sodium |
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Lower in price |
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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Lower in Saturated Fat | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 3.3g | 1.38g |
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Protein | 1.28g | 0.91g |
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Fats | 0.1g | 0.14g |
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Carbs | 5.8g | 4.28g |
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Calories | 25kcal | 19kcal |
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Fructose | 1.45g | 0.04g |
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Sugar | 3.2g | 1.78g |
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Fiber | 2.5g | 2.9g |
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Calcium | 40mg | 30mg |
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Iron | 0.47mg | 1.47mg |
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Magnesium | 12mg | 13mg |
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Phosphorus | 26mg | 20mg |
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Potassium | 170mg | 170mg | |
Sodium | 18mg | 661mg |
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Zinc | 0.18mg | 0.19mg |
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Copper | 0.019mg | 0.096mg |
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Manganese | 0.16mg | 0.151mg |
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Selenium | 0.3µg | 0.6µg |
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Vitamin A | 98IU | 18IU |
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Vitamin A RAE | 5µg | 1µg |
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Vitamin E | 0.15mg | 0.14mg |
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Vitamin C | 36.6mg | 14.7mg |
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Vitamin B1 | 0.061mg | 0.021mg |
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Vitamin B2 | 0.04mg | 0.022mg |
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Vitamin B3 | 0.234mg | 0.143mg |
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Vitamin B5 | 0.212mg | 0.093mg |
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Vitamin B6 | 0.124mg | 0.13mg |
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Folate | 43µg | 24µg |
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Vitamin K | 76µg | 13µg |
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Tryptophan | 0.011mg | 0.008mg |
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Threonine | 0.035mg | 0.025mg |
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Isoleucine | 0.03mg | 0.021mg |
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Leucine | 0.041mg | 0.029mg |
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Lysine | 0.044mg | 0.031mg |
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Methionine | 0.012mg | 0.009mg |
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Phenylalanine | 0.032mg | 0.023mg |
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Valine | 0.042mg | 0.03mg |
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Histidine | 0.022mg | 0.016mg |
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Saturated Fat | 0.034g | 0.034g | |
Monounsaturated Fat | 0.017g | 0.013g |
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Polyunsaturated fat | 0.017g | 0.067g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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%

13%

Minerals Daily Need Coverage Score
10%

24%

Comparison summary
Which food is lower in Sugar?

Sauerkraut is lower in Sugar (difference - 1.42g)
Which food is lower in glycemic index?

Sauerkraut is lower in glycemic index (difference - 32)
Which food is richer in minerals?

Sauerkraut is relatively richer in minerals
Which food contains less Sodium?

Cabbage contains less Sodium (difference - 643mg)
Which food is cheaper?

Cabbage is cheaper (difference - $0.8)
Which food is richer in vitamins?

Cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
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The foods are relatively equal in Saturated Fat (0.034 g)