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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.7 g
Fats:
0.1 g
Carbs:
6.2 g
Water:
91 g
Other:
1 g
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
Saturated fat:
Sat. Fat
0.013 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.048 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
12%
Minerals Daily Need Coverage Score
15%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Kohlrabi contains less Sodium (difference - 641mg)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 12)
Which food is cheaper?
Kohlrabi is cheaper (difference - $0.4)
Which food is richer in vitamins?
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.