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

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

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
Starch g g
Fructose g 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
Vitamin A 1638IU 18IU Chinese broccoli
Vitamin E 0.48mg 0.14mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 84.8µg 13µg Chinese broccoli
Tryptophan mg 0.008mg Sauerkraut
Threonine mg 0.025mg Sauerkraut
Isoleucine mg 0.021mg Sauerkraut
Leucine mg 0.029mg Sauerkraut
Lysine mg 0.031mg Sauerkraut
Methionine mg 0.009mg Sauerkraut
Phenylalanine mg 0.023mg Sauerkraut
Valine mg 0.03mg Sauerkraut
Histidine mg 0.016mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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.

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.