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Cucumber vs Sauerkraut - In-Depth Nutrition Comparison

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The main differences between Cucumber and Sauerkraut

  • Sauerkraut is richer than Cucumber in Iron, Vitamin C, Fiber, Vitamin B6, and Copper.
  • Daily need coverage for Sodium from Sauerkraut is 29% higher.
  • Cucumber contains less Sodium.

Food types used in this article are Cucumber, with peel, raw and Sauerkraut, canned, solids and liquids.

Infographic

Cucumber 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 Phosphorus +20%
Contains less Sodium -99.7%
Contains more Calcium +87.5%
Contains more Iron +425%
Contains more Potassium +15.6%
Contains more Copper +134.1%
Equal in Magnesium - 13
Equal in Zinc - 0.19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 10% 11% 13% 1% 6% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Phosphorus +20%
Contains less Sodium -99.7%
Contains more Calcium +87.5%
Contains more Iron +425%
Contains more Potassium +15.6%
Contains more Copper +134.1%
Equal in Magnesium - 13
Equal in Zinc - 0.19

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 +483.3%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +178.5%
Contains more Vitamin K +26.2%
Contains more Vitamin E +366.7%
Contains more Vitamin C +425%
Contains more Vitamin B3 +45.9%
Contains more Vitamin B6 +225%
Contains more Folate +242.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 1% 0% 10% 7% 8% 2% 16% 10% 6% 0% 41%
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 +483.3%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +178.5%
Contains more Vitamin K +26.2%
Contains more Vitamin E +366.7%
Contains more Vitamin C +425%
Contains more Vitamin B3 +45.9%
Contains more Vitamin B6 +225%
Contains more Folate +242.9%

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

All nutrients comparison - raw data values

Nutrient Cucumber Sauerkraut Opinion
Net carbs 3.13g 1.38g Cucumber
Protein 0.65g 0.91g Sauerkraut
Fats 0.11g 0.14g Sauerkraut
Carbs 3.63g 4.28g Sauerkraut
Calories 15kcal 19kcal Sauerkraut
Starch 0.83g g Cucumber
Fructose 0.87g 0.04g Cucumber
Sugar 1.67g 1.78g Cucumber
Fiber 0.5g 2.9g Sauerkraut
Calcium 16mg 30mg Sauerkraut
Iron 0.28mg 1.47mg Sauerkraut
Magnesium 13mg 13mg
Phosphorus 24mg 20mg Cucumber
Potassium 147mg 170mg Sauerkraut
Sodium 2mg 661mg Cucumber
Zinc 0.2mg 0.19mg Cucumber
Copper 0.041mg 0.096mg Sauerkraut
Vitamin A 105IU 18IU Cucumber
Vitamin E 0.03mg 0.14mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.8mg 14.7mg Sauerkraut
Vitamin B1 0.027mg 0.021mg Cucumber
Vitamin B2 0.033mg 0.022mg Cucumber
Vitamin B3 0.098mg 0.143mg Sauerkraut
Vitamin B5 0.259mg 0.093mg Cucumber
Vitamin B6 0.04mg 0.13mg Sauerkraut
Folate 7µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 13µg Cucumber
Tryptophan 0.005mg 0.008mg Sauerkraut
Threonine 0.019mg 0.025mg Sauerkraut
Isoleucine 0.021mg 0.021mg
Leucine 0.029mg 0.029mg
Lysine 0.029mg 0.031mg Sauerkraut
Methionine 0.006mg 0.009mg Sauerkraut
Phenylalanine 0.019mg 0.023mg Sauerkraut
Valine 0.022mg 0.03mg Sauerkraut
Histidine 0.01mg 0.016mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.034g Sauerkraut
Monounsaturated Fat 0.005g 0.013g Sauerkraut
Polyunsaturated fat 0.032g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cucumber Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
9
Cucumber
13
Sauerkraut
Mineral Summary Score
8
Cucumber
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
4%
Cucumber
5%
Sauerkraut
Carbohydrates
4%
Cucumber
4%
Sauerkraut
Fats
1%
Cucumber
1%
Sauerkraut

Comparison summary

Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Cucumber
Cucumber is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 11)
Which food is cheaper?
Cucumber
Cucumber is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.