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Garlic vs Sauerkraut - In-Depth Nutrition Comparison

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The main differences between Garlic and Sauerkraut

  • Garlic is richer than Sauerkraut in Vitamin B6, Manganese, Selenium, Copper, Phosphorus, Vitamin C, Calcium, Vitamin B1, and Vitamin B5.
  • Daily need coverage for Vitamin B6 from Garlic is 85% higher.
  • Garlic contains 24 times more Selenium than Sauerkraut. Garlic contains 14.2µg of Selenium, while Sauerkraut contains 0.6µg.
  • Garlic contains less Sodium.

Food types used in this article are Garlic, raw and Sauerkraut, canned, solids and liquids.

Infographic

Garlic 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 +503.3%
Contains more Iron +15.6%
Contains more Magnesium +92.3%
Contains more Phosphorus +665%
Contains more Potassium +135.9%
Contains less Sodium -97.4%
Contains more Zinc +510.5%
Contains more Copper +211.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +503.3%
Contains more Iron +15.6%
Contains more Magnesium +92.3%
Contains more Phosphorus +665%
Contains more Potassium +135.9%
Contains less Sodium -97.4%
Contains more Zinc +510.5%
Contains more Copper +211.5%

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
Garlic
6
:
Contains more Vitamin C +112.2%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +540.9%
Contains more Vitamin B6 +850%
Contains more Vitamin A +100%
Contains more Vitamin E +75%
Contains more Folate +700%
Contains more Vitamin K +664.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 C +112.2%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B5 +540.9%
Contains more Vitamin B6 +850%
Contains more Vitamin A +100%
Contains more Vitamin E +75%
Contains more Folate +700%
Contains more Vitamin K +664.7%

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

All nutrients comparison - raw data values

Nutrient Garlic Sauerkraut Opinion
Net carbs 30.96g 1.38g Garlic
Protein 6.36g 0.91g Garlic
Fats 0.5g 0.14g Garlic
Carbs 33.06g 4.28g Garlic
Calories 149kcal 19kcal Garlic
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 1g 1.78g Garlic
Fiber 2.1g 2.9g Sauerkraut
Calcium 181mg 30mg Garlic
Iron 1.7mg 1.47mg Garlic
Magnesium 25mg 13mg Garlic
Phosphorus 153mg 20mg Garlic
Potassium 401mg 170mg Garlic
Sodium 17mg 661mg Garlic
Zinc 1.16mg 0.19mg Garlic
Copper 0.299mg 0.096mg Garlic
Vitamin A 9IU 18IU Sauerkraut
Vitamin E 0.08mg 0.14mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 14.7mg Garlic
Vitamin B1 0.2mg 0.021mg Garlic
Vitamin B2 0.11mg 0.022mg Garlic
Vitamin B3 0.7mg 0.143mg Garlic
Vitamin B5 0.596mg 0.093mg Garlic
Vitamin B6 1.235mg 0.13mg Garlic
Folate 3µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 13µg Sauerkraut
Tryptophan 0.066mg 0.008mg Garlic
Threonine 0.157mg 0.025mg Garlic
Isoleucine 0.217mg 0.021mg Garlic
Leucine 0.308mg 0.029mg Garlic
Lysine 0.273mg 0.031mg Garlic
Methionine 0.076mg 0.009mg Garlic
Phenylalanine 0.183mg 0.023mg Garlic
Valine 0.291mg 0.03mg Garlic
Histidine 0.113mg 0.016mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.034g Sauerkraut
Monounsaturated Fat 0.011g 0.013g Sauerkraut
Polyunsaturated fat 0.249g 0.067g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43
Garlic
13
Sauerkraut
Mineral Summary Score
46
Garlic
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
38%
Garlic
5%
Sauerkraut
Carbohydrates
33%
Garlic
4%
Sauerkraut
Fats
2%
Garlic
1%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.055g)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 644mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.