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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, vitamin A, folate, vitamin C, vitamin B2, calcium, and vitamin B1; however, sauerkraut is richer in iron.
  • Chinese broccoli covers your daily need for vitamin K, 60% more than sauerkraut.
  • Chinese broccoli has 91 times more vitamin A than sauerkraut. Chinese broccoli has 1638IU of vitamin A, while sauerkraut has 18IU.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +53.5%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +105%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +74.8%
Contains more SeleniumSelenium +116.7%
Contains more IronIron +162.5%
Contains more CopperCopper +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +91.8%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +352.4%
Contains more Vitamin B2Vitamin B2 +563.6%
Contains more Vitamin B3Vitamin B3 +205.6%
Contains more Vitamin B5Vitamin B5 +71%
Contains more Vitamin KVitamin K +552.3%
Contains more FolateFolate +312.5%
Contains more CholineCholine +143.3%
Contains more Vitamin B6Vitamin B6 +85.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Sauerkraut DV% diff.
Vitamin K 84.8µg 13µg 60%
Sodium 7mg 661mg 28%
Folate 99µg 24µg 19%
Vitamin C 28.2mg 14.7mg 15%
Iron 0.56mg 1.47mg 11%
Vitamin B2 0.146mg 0.022mg 10%
Vitamin A 82µg 1µg 9%
Calcium 100mg 30mg 7%
Vitamin B1 0.095mg 0.021mg 6%
Vitamin B6 0.07mg 0.13mg 5%
Manganese 0.264mg 0.151mg 5%
Copper 0.061mg 0.096mg 4%
Phosphorus 41mg 20mg 3%
Potassium 261mg 170mg 3%
Choline 25.3mg 10.4mg 3%
Fiber 2.5g 2.9g 2%
Zinc 0.39mg 0.19mg 2%
Vitamin E 0.48mg 0.14mg 2%
Polyunsaturated fat 0.33g 0.067g 2%
Vitamin B3 0.437mg 0.143mg 2%
Magnesium 18mg 13mg 1%
Selenium 1.3µg 0.6µg 1%
Fats 0.72g 0.14g 1%
Vitamin B5 0.159mg 0.093mg 1%
Calories 22kcal 19kcal 0%
Protein 1.14g 0.91g 0%
Carbs 3.81g 4.28g 0%
Net carbs 1.31g 1.38g N/A
Sugar 0.84g 1.78g N/A
Saturated fat 0.11g 0.034g 0%
Monounsaturated fat 0.05g 0.013g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
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 ProteinProtein +25.3%
Contains more FatsFats +414.3%
Contains more CarbsCarbs +12.3%
Contains more OtherOther +172.2%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
30% 11% 59%
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 +284.6%
Contains more Poly. FatPolyunsaturated fat +392.5%
Contains less Sat. FatSaturated fat -69.1%

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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.