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Cauliflower vs Sauerkraut - In-Depth Nutrition Comparison

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The main differences between Cauliflower and Sauerkraut

  • Cauliflower is richer in Vitamin C, Vitamin B5, Folate, and Choline, yet Sauerkraut is richer in Iron, and Copper.
  • Daily need coverage for Vitamin C from Cauliflower is 37% higher.
  • Cauliflower contains 7 times more Vitamin B5 than Sauerkraut. Cauliflower contains 0.667mg of Vitamin B5, while Sauerkraut contains 0.093mg.
  • Cauliflower contains less Sodium.

Food types used in this article are Cauliflower, raw and Sauerkraut, canned, solids and liquids.

Infographic

Cauliflower 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 Magnesium +15.4%
Contains more Phosphorus +120%
Contains more Potassium +75.9%
Contains less Sodium -95.5%
Contains more Zinc +42.1%
Contains more Calcium +36.4%
Contains more Iron +250%
Contains more Copper +146.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Magnesium +15.4%
Contains more Phosphorus +120%
Contains more Potassium +75.9%
Contains less Sodium -95.5%
Contains more Zinc +42.1%
Contains more Calcium +36.4%
Contains more Iron +250%
Contains more Copper +146.2%

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 +227.9%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +254.5%
Contains more Vitamin B5 +617.2%
Contains more Vitamin B6 +41.5%
Contains more Folate +137.5%
Contains more Vitamin K +19.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +227.9%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +254.5%
Contains more Vitamin B5 +617.2%
Contains more Vitamin B6 +41.5%
Contains more Folate +137.5%
Contains more Vitamin K +19.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%

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.
Cauliflower 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

All nutrients comparison - raw data values

Nutrient Cauliflower Sauerkraut Opinion
Net carbs 2.97g 1.38g Cauliflower
Protein 1.92g 0.91g Cauliflower
Fats 0.28g 0.14g Cauliflower
Carbs 4.97g 4.28g Cauliflower
Calories 25kcal 19kcal Cauliflower
Starch g g
Fructose 0.97g 0.04g Cauliflower
Sugar 1.91g 1.78g Sauerkraut
Fiber 2g 2.9g Sauerkraut
Calcium 22mg 30mg Sauerkraut
Iron 0.42mg 1.47mg Sauerkraut
Magnesium 15mg 13mg Cauliflower
Phosphorus 44mg 20mg Cauliflower
Potassium 299mg 170mg Cauliflower
Sodium 30mg 661mg Cauliflower
Zinc 0.27mg 0.19mg Cauliflower
Copper 0.039mg 0.096mg Sauerkraut
Vitamin A 0IU 18IU Sauerkraut
Vitamin E 0.08mg 0.14mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 14.7mg Cauliflower
Vitamin B1 0.05mg 0.021mg Cauliflower
Vitamin B2 0.06mg 0.022mg Cauliflower
Vitamin B3 0.507mg 0.143mg Cauliflower
Vitamin B5 0.667mg 0.093mg Cauliflower
Vitamin B6 0.184mg 0.13mg Cauliflower
Folate 57µg 24µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 13µg Cauliflower
Tryptophan 0.02mg 0.008mg Cauliflower
Threonine 0.076mg 0.025mg Cauliflower
Isoleucine 0.071mg 0.021mg Cauliflower
Leucine 0.106mg 0.029mg Cauliflower
Lysine 0.217mg 0.031mg Cauliflower
Methionine 0.02mg 0.009mg Cauliflower
Phenylalanine 0.065mg 0.023mg Cauliflower
Valine 0.125mg 0.03mg Cauliflower
Histidine 0.056mg 0.016mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.034g Sauerkraut
Monounsaturated Fat 0.034g 0.013g Cauliflower
Polyunsaturated fat 0.031g 0.067g Sauerkraut

Which food is preferable for your diet?

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

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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
30
Cauliflower
13
Sauerkraut
Mineral Summary Score
13
Cauliflower
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
12%
Cauliflower
5%
Sauerkraut
Carbohydrates
5%
Cauliflower
4%
Sauerkraut
Fats
1%
Cauliflower
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 631mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cauliflower
Cauliflower 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.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.