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
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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 more MagnesiumMagnesium | +15.4% |
| Contains more PotassiumPotassium | +75.9% |
| Contains more ZincZinc | +42.1% |
| Contains more PhosphorusPhosphorus | +120% |
| Contains less SodiumSodium | -95.5% |
| Contains more CalciumCalcium | +36.4% |
| Contains more IronIron | +250% |
| Contains more CopperCopper | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +227.9% |
| Contains more Vitamin B1Vitamin B1 | +138.1% |
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin B3Vitamin B3 | +254.5% |
| Contains more Vitamin B5Vitamin B5 | +617.2% |
| Contains more Vitamin B6Vitamin B6 | +41.5% |
| Contains more Vitamin KVitamin K | +19.2% |
| Contains more FolateFolate | +137.5% |
| Contains more CholineCholine | +326% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +75% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +111% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +16.1% |
| Contains more OtherOther | +182.9% |
~equal in
Water
~92.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.13 g
Monounsaturated Fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
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 | +161.5% |
| Contains less Sat. FatSaturated Fat | -73.8% |
| Contains more Poly. FatPolyunsaturated fat | +116.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 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 more GlucoseGlucose | +571.4% |
| Contains more FructoseFructose | +2325% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Saturated Fat |
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| Lower in Glycemic Index |
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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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 25kcal | 19kcal |
|
| Protein | 1.92g | 0.91g |
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| Fats | 0.28g | 0.14g |
|
| Vitamin C | 48.2mg | 14.7mg |
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| Net carbs | 2.97g | 1.38g |
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| Carbs | 4.97g | 4.28g |
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| Magnesium | 15mg | 13mg |
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| Calcium | 22mg | 30mg |
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| Potassium | 299mg | 170mg |
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| Iron | 0.42mg | 1.47mg |
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| Sugar | 1.91g | 1.78g |
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| Fiber | 2g | 2.9g |
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| Copper | 0.039mg | 0.096mg |
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| Zinc | 0.27mg | 0.19mg |
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| Phosphorus | 44mg | 20mg |
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| Sodium | 30mg | 661mg |
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| Vitamin A | 0IU | 18IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.08mg | 0.14mg |
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| Manganese | 0.155mg | 0.151mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin B1 | 0.05mg | 0.021mg |
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| Vitamin B2 | 0.06mg | 0.022mg |
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| Vitamin B3 | 0.507mg | 0.143mg |
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| Vitamin B5 | 0.667mg | 0.093mg |
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| Vitamin B6 | 0.184mg | 0.13mg |
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| Vitamin K | 15.5µg | 13µg |
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| Folate | 57µg | 24µg |
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| Choline | 44.3mg | 10.4mg |
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| Saturated Fat | 0.13g | 0.034g |
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| Monounsaturated Fat | 0.034g | 0.013g |
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| Polyunsaturated fat | 0.031g | 0.067g |
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| Tryptophan | 0.02mg | 0.008mg |
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| Threonine | 0.076mg | 0.025mg |
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| Isoleucine | 0.071mg | 0.021mg |
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| Leucine | 0.106mg | 0.029mg |
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| Lysine | 0.217mg | 0.031mg |
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| Methionine | 0.02mg | 0.009mg |
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| Phenylalanine | 0.065mg | 0.023mg |
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| Valine | 0.125mg | 0.03mg |
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| Histidine | 0.056mg | 0.016mg |
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| Fructose | 0.97g | 0.04g |
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| Omega-3 - ALA | 0.015g |
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| Omega-6 - Linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
30%
12%
Minerals Daily Need Coverage Score
13%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 631mg)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.6)
Which food is richer in vitamins?
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.