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

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
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 Vitamin K +664.7%
Contains more Folate +700%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
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 Vitamin K +664.7%
Contains more Folate +700%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Garlic Sauerkraut Opinion
Calories 149 19 Garlic
Protein 6.36 0.91 Garlic
Fats 0.5 0.14 Garlic
Vitamin C 31.2 14.7 Garlic
Net carbs 30.959999084472656 1.3799999952316284 Garlic
Carbs 33.06 4.28 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 1.47 Garlic
Calcium 181 30 Garlic
Potassium 401 170 Garlic
Magnesium 25 13 Garlic
Sugar 1 1.78 Garlic
Fiber 2.1 2.9 Sauerkraut
Copper 0.299 0.096 Garlic
Zinc 1.16 0.19 Garlic
Starch
Phosphorus 153 20 Garlic
Sodium 17 661 Garlic
Vitamin A 9 18 Sauerkraut
Vitamin E 0.08 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.2 0.021 Garlic
Vitamin B2 0.11 0.022 Garlic
Vitamin B3 0.7 0.143 Garlic
Vitamin B5 0.596 0.093 Garlic
Vitamin B6 1.235 0.13 Garlic
Vitamin B12 0 0
Vitamin K 1.7 13 Sauerkraut
Folate 3 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.089 0.034 Sauerkraut
Monounsaturated Fat 0.011 0.013 Sauerkraut
Polyunsaturated fat 0.249 0.067 Garlic
Tryptophan 0.066 0.008 Garlic
Threonine 0.157 0.025 Garlic
Isoleucine 0.217 0.021 Garlic
Leucine 0.308 0.029 Garlic
Lysine 0.273 0.031 Garlic
Methionine 0.076 0.009 Garlic
Phenylalanine 0.183 0.023 Garlic
Valine 0.291 0.03 Garlic
Histidine 0.113 0.016 Garlic
Fructose 0.04 Sauerkraut

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.