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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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +92.3%
Contains more CalciumCalcium +503.3%
Contains more PotassiumPotassium +135.9%
Contains more IronIron +15.6%
Contains more CopperCopper +211.5%
Contains more ZincZinc +510.5%
Contains more PhosphorusPhosphorus +665%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +1007.3%
Contains more SeleniumSelenium +2266.7%

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.
Garlic
7
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +112.2%
Contains more Vitamin B1Vitamin B1 +852.4%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +389.5%
Contains more Vitamin B5Vitamin B5 +540.9%
Contains more Vitamin B6Vitamin B6 +850%
Contains more CholineCholine +123.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin KVitamin K +664.7%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +598.9%
Contains more FatsFats +257.1%
Contains more CarbsCarbs +672.4%
Contains more WaterWater +57.9%
Contains more OtherOther +43.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 Poly. FatPolyunsaturated fat +271.6%
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +18.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Vitamin B6 1.235mg 0.13mg 85%
Manganese 1.672mg 0.151mg 66%
Sodium 17mg 661mg 28%
Selenium 14.2µg 0.6µg 25%
Copper 0.299mg 0.096mg 23%
Phosphorus 153mg 20mg 19%
Vitamin C 31.2mg 14.7mg 18%
Vitamin B1 0.2mg 0.021mg 15%
Calcium 181mg 30mg 15%
Protein 6.36g 0.91g 11%
Carbs 33.06g 4.28g 10%
Vitamin B5 0.596mg 0.093mg 10%
Vitamin K 1.7µg 13µg 9%
Zinc 1.16mg 0.19mg 9%
Vitamin B2 0.11mg 0.022mg 7%
Calories 149kcal 19kcal 7%
Potassium 401mg 170mg 7%
Folate 3µg 24µg 5%
Fiber 2.1g 2.9g 3%
Iron 1.7mg 1.47mg 3%
Vitamin B3 0.7mg 0.143mg 3%
Magnesium 25mg 13mg 3%
Choline 23.2mg 10.4mg 2%
Polyunsaturated fat 0.249g 0.067g 1%
Fats 0.5g 0.14g 1%
Net carbs 30.96g 1.38g N/A
Sugar 1g 1.78g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.08mg 0.14mg 0%
Saturated fat 0.089g 0.034g 0%
Monounsaturated fat 0.011g 0.013g 0%
Tryptophan 0.066mg 0.008mg 0%
Threonine 0.157mg 0.025mg 0%
Isoleucine 0.217mg 0.021mg 0%
Leucine 0.308mg 0.029mg 0%
Lysine 0.273mg 0.031mg 0%
Methionine 0.076mg 0.009mg 0%
Phenylalanine 0.183mg 0.023mg 0%
Valine 0.291mg 0.03mg 0%
Histidine 0.113mg 0.016mg 0%
Fructose 0.04g 0%

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Garlic
12%
Sauerkraut
Minerals Daily Need Coverage Score
67%
Garlic
24%
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

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. 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.