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  6. Kohlrabi vs. Sauerkraut

Kohlrabi vs. Sauerkraut — In-Depth Nutrition Comparison

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Significant differences between kohlrabi and sauerkraut

  • Kohlrabi has more vitamin C and potassium; however, sauerkraut is richer in iron and vitamin K.
  • Kohlrabi covers your daily vitamin C needs 53% more than sauerkraut.
  • Sauerkraut has 2 times less phosphorus than kohlrabi. Kohlrabi has 46mg of phosphorus, while sauerkraut has 20mg.
  • Kohlrabi contains less sodium.
  • Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of kohlrabi is 20.

Specific food types used in this comparison are Kohlrabi, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Kohlrabi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
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 +46.2%
Contains more PotassiumPotassium +105.9%
Contains more CopperCopper +34.4%
Contains more PhosphorusPhosphorus +130%
Contains less SodiumSodium -97%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +25%
Contains more IronIron +267.5%
Contains more ZincZinc +533.3%
~equal in Manganese ~0.151mg

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.
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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
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 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 +321.8%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +77.4%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more CholineCholine +18.3%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.022mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Sauerkraut DV% diff.
Vitamin C 62mg 14.7mg 53%
Sodium 20mg 661mg 28%
Iron 0.4mg 1.47mg 13%
Vitamin K 0.1µg 13µg 11%
Potassium 350mg 170mg 5%
Phosphorus 46mg 20mg 4%
Copper 0.129mg 0.096mg 4%
Fiber 3.6g 2.9g 3%
Vitamin B1 0.05mg 0.021mg 2%
Vitamin E 0.48mg 0.14mg 2%
Vitamin B6 0.15mg 0.13mg 2%
Folate 16µg 24µg 2%
Protein 1.7g 0.91g 2%
Vitamin B3 0.4mg 0.143mg 2%
Calcium 24mg 30mg 1%
Zinc 0.03mg 0.19mg 1%
Magnesium 19mg 13mg 1%
Carbs 6.2g 4.28g 1%
Vitamin B5 0.165mg 0.093mg 1%
Manganese 0.139mg 0.151mg 1%
Calories 27kcal 19kcal 0%
Fats 0.1g 0.14g 0%
Net carbs 2.6g 1.38g N/A
Sugar 2.6g 1.78g N/A
Vitamin A 2µg 1µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B2 0.02mg 0.022mg 0%
Choline 12.3mg 10.4mg 0%
Saturated fat 0.013g 0.034g 0%
Monounsaturated fat 0.007g 0.013g 0%
Polyunsaturated fat 0.048g 0.067g 0%
Tryptophan 0.01mg 0.008mg 0%
Threonine 0.049mg 0.025mg 0%
Isoleucine 0.078mg 0.021mg 0%
Leucine 0.067mg 0.029mg 0%
Lysine 0.056mg 0.031mg 0%
Methionine 0.013mg 0.009mg 0%
Phenylalanine 0.039mg 0.023mg 0%
Valine 0.05mg 0.03mg 0%
Histidine 0.019mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 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 +86.8%
Contains more CarbsCarbs +44.9%
Contains more FatsFats +40%
Contains more OtherOther +115%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 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 less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +85.7%
Contains more Poly. FatPolyunsaturated fat +39.6%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.