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  6. Chinese broccoli vs. Sauerkraut

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 RAE, 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 RAE than Sauerkraut. Chinese broccoli has 82µg of Vitamin A RAE, 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
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.
Chinese broccoli
Chinese broccoli
8
:
2
Sauerkraut
Sauerkraut
Contains more Calcium +233.3%
Contains more Magnesium +38.5%
Contains more Phosphorus +105%
Contains more Potassium +53.5%
Contains less Sodium -98.9%
Contains more Zinc +105.3%
Contains more Manganese +74.8%
Contains more Selenium +116.7%
Contains more Iron +162.5%
Contains more Copper +57.4%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +233.3%
Contains more Magnesium +38.5%
Contains more Phosphorus +105%
Contains more Potassium +53.5%
Contains less Sodium -98.9%
Contains more Zinc +105.3%
Contains more Manganese +74.8%
Contains more Selenium +116.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chinese broccoli
Chinese broccoli
9
:
1
Sauerkraut
Sauerkraut
Contains more Vitamin A +9000%
Contains more Vitamin E +242.9%
Contains more Vitamin C +91.8%
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 Folate +312.5%
Contains more Vitamin K +552.3%
Contains more Vitamin B6 +85.7%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 +9000%
Contains more Vitamin E +242.9%
Contains more Vitamin C +91.8%
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 Folate +312.5%
Contains more Vitamin K +552.3%
Contains more Vitamin B6 +85.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +25.3%
Contains more Fats +414.3%
Contains more Carbs +12.3%
Contains more Other +172.2%
Equal in Water - 92.52
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +25.3%
Contains more Fats +414.3%
Contains more Carbs +12.3%
Contains more Other +172.2%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +284.6%
Contains more Polyunsaturated fat +392.5%
Contains less Saturated Fat -69.1%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +284.6%
Contains more Polyunsaturated fat +392.5%
Contains less Saturated Fat -69.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Sauerkraut Opinion
Net carbs 1.31g 1.38g Sauerkraut
Protein 1.14g 0.91g Chinese broccoli
Fats 0.72g 0.14g Chinese broccoli
Carbs 3.81g 4.28g Sauerkraut
Calories 22kcal 19kcal Chinese broccoli
Fructose 0.04g Sauerkraut
Sugar 0.84g 1.78g Chinese broccoli
Fiber 2.5g 2.9g Sauerkraut
Calcium 100mg 30mg Chinese broccoli
Iron 0.56mg 1.47mg Sauerkraut
Magnesium 18mg 13mg Chinese broccoli
Phosphorus 41mg 20mg Chinese broccoli
Potassium 261mg 170mg Chinese broccoli
Sodium 7mg 661mg Chinese broccoli
Zinc 0.39mg 0.19mg Chinese broccoli
Copper 0.061mg 0.096mg Sauerkraut
Manganese 0.264mg 0.151mg Chinese broccoli
Selenium 1.3µg 0.6µg Chinese broccoli
Vitamin A 1638IU 18IU Chinese broccoli
Vitamin A RAE 82µg 1µg Chinese broccoli
Vitamin E 0.48mg 0.14mg Chinese broccoli
Vitamin C 28.2mg 14.7mg Chinese broccoli
Vitamin B1 0.095mg 0.021mg Chinese broccoli
Vitamin B2 0.146mg 0.022mg Chinese broccoli
Vitamin B3 0.437mg 0.143mg Chinese broccoli
Vitamin B5 0.159mg 0.093mg Chinese broccoli
Vitamin B6 0.07mg 0.13mg Sauerkraut
Folate 99µg 24µg Chinese broccoli
Vitamin K 84.8µg 13µg Chinese broccoli
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.11g 0.034g Sauerkraut
Monounsaturated Fat 0.05g 0.013g Chinese broccoli
Polyunsaturated fat 0.33g 0.067g Chinese broccoli

Which food is preferable for your diet?

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

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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
48%
Chinese broccoli
13%
Sauerkraut
Minerals Daily Need Coverage Score
18%
Chinese broccoli
24%
Sauerkraut

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 minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
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)

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. 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.