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  6. Kale vs. Sauerkraut

Kale vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Kale and Sauerkraut

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, and Copper, however, Sauerkraut is higher in Iron.
  • Kale covers your daily need of Vitamin K 670% more than Sauerkraut.
  • Kale has 681 times more Vitamin A RAE than Sauerkraut. While Kale has 681µg of Vitamin A RAE, Sauerkraut has only 1µg.
  • Kale has less Sodium.

These are the specific foods used in this comparison Kale, cooked, boiled, drained, without salt and Sauerkraut, canned, solids and liquids.

Infographic

Kale 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
9
:
1
Sauerkraut
Sauerkraut
Contains more Calcium +140%
Contains more Magnesium +38.5%
Contains more Phosphorus +40%
Contains more Potassium +34.1%
Contains less Sodium -96.5%
Contains more Zinc +26.3%
Contains more Copper +62.5%
Contains more Manganese +175.5%
Contains more Selenium +50%
Contains more Iron +63.3%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +140%
Contains more Magnesium +38.5%
Contains more Phosphorus +40%
Contains more Potassium +34.1%
Contains less Sodium -96.5%
Contains more Zinc +26.3%
Contains more Copper +62.5%
Contains more Manganese +175.5%
Contains more Selenium +50%
Contains more Iron +63.3%

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.
Kale
Kale
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +75572.2%
Contains more Vitamin E +507.1%
Contains more Vitamin C +178.9%
Contains more Vitamin B1 +152.4%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +249.7%
Contains more Vitamin K +6184.6%
Contains more Vitamin B5 +89.8%
Contains more Folate +84.6%
Equal in Vitamin B6 - 0.13
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Sauerkraut
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 +75572.2%
Contains more Vitamin E +507.1%
Contains more Vitamin C +178.9%
Contains more Vitamin B1 +152.4%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +249.7%
Contains more Vitamin K +6184.6%
Contains more Vitamin B5 +89.8%
Contains more Folate +84.6%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +108.8%
Contains more Fats +185.7%
Contains more Carbs +31.5%
Contains more Other +147.1%
Equal in Water - 92.52
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Sauerkraut
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 Protein +108.8%
Contains more Fats +185.7%
Contains more Carbs +31.5%
Contains more Other +147.1%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +130.8%
Contains more Polyunsaturated fat +188.1%
Contains less Saturated Fat -34.6%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +130.8%
Contains more Polyunsaturated fat +188.1%
Contains less Saturated Fat -34.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kale Sauerkraut Opinion
Net carbs 3.63g 1.38g Kale
Protein 1.9g 0.91g Kale
Fats 0.4g 0.14g Kale
Carbs 5.63g 4.28g Kale
Calories 28kcal 19kcal Kale
Fructose 0.04g Sauerkraut
Sugar 1.25g 1.78g Kale
Fiber 2g 2.9g Sauerkraut
Calcium 72mg 30mg Kale
Iron 0.9mg 1.47mg Sauerkraut
Magnesium 18mg 13mg Kale
Phosphorus 28mg 20mg Kale
Potassium 228mg 170mg Kale
Sodium 23mg 661mg Kale
Zinc 0.24mg 0.19mg Kale
Copper 0.156mg 0.096mg Kale
Manganese 0.416mg 0.151mg Kale
Selenium 0.9µg 0.6µg Kale
Vitamin A 13621IU 18IU Kale
Vitamin A RAE 681µg 1µg Kale
Vitamin E 0.85mg 0.14mg Kale
Vitamin C 41mg 14.7mg Kale
Vitamin B1 0.053mg 0.021mg Kale
Vitamin B2 0.07mg 0.022mg Kale
Vitamin B3 0.5mg 0.143mg Kale
Vitamin B5 0.049mg 0.093mg Sauerkraut
Vitamin B6 0.138mg 0.13mg Kale
Folate 13µg 24µg Sauerkraut
Vitamin K 817µg 13µg Kale
Tryptophan 0.023mg 0.008mg Kale
Threonine 0.085mg 0.025mg Kale
Isoleucine 0.114mg 0.021mg Kale
Leucine 0.133mg 0.029mg Kale
Lysine 0.114mg 0.031mg Kale
Methionine 0.018mg 0.009mg Kale
Phenylalanine 0.097mg 0.023mg Kale
Valine 0.104mg 0.03mg Kale
Histidine 0.04mg 0.016mg Kale
Saturated Fat 0.052g 0.034g Sauerkraut
Monounsaturated Fat 0.03g 0.013g Kale
Polyunsaturated fat 0.193g 0.067g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
258%
Kale
13%
Sauerkraut
Minerals Daily Need Coverage Score
22%
Kale
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.018g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 638mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $1)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.