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Chinese broccoli vs Sauerkraut - In-Depth Nutrition Comparison

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How are Chinese broccoli and Sauerkraut different?

  • Chinese broccoli has more Vitamin K, Folate, Vitamin C, Vitamin B2, Vitamin A, Calcium, and Vitamin B1, however Sauerkraut is richer in Iron.
  • Chinese broccoli covers your daily need of Vitamin K 60% more than Sauerkraut.
  • Chinese broccoli has 82 times more Vitamin A than Sauerkraut. Chinese broccoli has 82µg of Vitamin A, while Sauerkraut has 1µg.
  • Chinese broccoli contains less Sodium.

Broccoli, chinese, cooked and Sauerkraut, canned, solids and liquids types were used in this article.

Infographic

Chinese broccoli 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 Calcium +233.3%
Contains more Potassium +53.5%
Contains more Magnesium +38.5%
Contains more Zinc +105.3%
Contains more Phosphorus +105%
Contains less Sodium -98.9%
Contains more Iron +162.5%
Contains more Copper +57.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Calcium +233.3%
Contains more Potassium +53.5%
Contains more Magnesium +38.5%
Contains more Zinc +105.3%
Contains more Phosphorus +105%
Contains less Sodium -98.9%
Contains more Iron +162.5%
Contains more Copper +57.4%

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 +91.8%
Contains more Vitamin A +9000%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +563.6%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +71%
Contains more Vitamin K +552.3%
Contains more Folate +312.5%
Contains more Vitamin B6 +85.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin C +91.8%
Contains more Vitamin A +9000%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +563.6%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +71%
Contains more Vitamin K +552.3%
Contains more Folate +312.5%
Contains more Vitamin B6 +85.7%

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
48
Chinese broccoli
13
Sauerkraut
Mineral Summary Score
17
Chinese broccoli
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
7%
Chinese broccoli
5%
Sauerkraut
Carbohydrates
4%
Chinese broccoli
4%
Sauerkraut
Fats
3%
Chinese broccoli
1%
Sauerkraut

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.
Chinese broccoli Sauerkraut
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.076g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 654mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

All nutrients comparison - raw data values

Nutrient Chinese broccoli Sauerkraut Opinion
Calories 22 19 Chinese broccoli
Protein 1.14 0.91 Chinese broccoli
Fats 0.72 0.14 Chinese broccoli
Vitamin C 28.2 14.7 Chinese broccoli
Net carbs 1.309999942779541 1.3799999952316284 Sauerkraut
Carbs 3.81 4.28 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 1.47 Sauerkraut
Calcium 100 30 Chinese broccoli
Potassium 261 170 Chinese broccoli
Magnesium 18 13 Chinese broccoli
Sugar 0.84 1.78 Chinese broccoli
Fiber 2.5 2.9 Sauerkraut
Copper 0.061 0.096 Sauerkraut
Zinc 0.39 0.19 Chinese broccoli
Starch
Phosphorus 41 20 Chinese broccoli
Sodium 7 661 Chinese broccoli
Vitamin A 1638 18 Chinese broccoli
Vitamin E 0.48 0.14 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.095 0.021 Chinese broccoli
Vitamin B2 0.146 0.022 Chinese broccoli
Vitamin B3 0.437 0.143 Chinese broccoli
Vitamin B5 0.159 0.093 Chinese broccoli
Vitamin B6 0.07 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 84.8 13 Chinese broccoli
Folate 99 24 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 0.034 Sauerkraut
Monounsaturated Fat 0.05 0.013 Chinese broccoli
Polyunsaturated fat 0.33 0.067 Chinese broccoli
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 0.04 Sauerkraut

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.