Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Kohlrabi vs Sauerkraut - In-Depth Nutrition Comparison

Compare

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.

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

Infographic

Kohlrabi vs Sauerkraut infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +105.9%
Contains more Magnesium +46.2%
Contains more Copper +34.4%
Contains more Phosphorus +130%
Contains less Sodium -97%
Contains more Iron +267.5%
Contains more Calcium +25%
Contains more Zinc +533.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +105.9%
Contains more Magnesium +46.2%
Contains more Copper +34.4%
Contains more Phosphorus +130%
Contains less Sodium -97%
Contains more Iron +267.5%
Contains more Calcium +25%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +321.8%
Contains more Vitamin A +100%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +77.4%
Contains more Vitamin B6 +15.4%
Contains more Vitamin K +12900%
Contains more Folate +50%
Equal in Vitamin B2 - 0.022
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
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 +321.8%
Contains more Vitamin A +100%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +77.4%
Contains more Vitamin B6 +15.4%
Contains more Vitamin K +12900%
Contains more Folate +50%
Equal in Vitamin B2 - 0.022

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Kohlrabi
13
Sauerkraut
Mineral Summary Score
17
Kohlrabi
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 the food
Protein
10%
Kohlrabi
5%
Sauerkraut
Carbohydrates
6%
Kohlrabi
4%
Sauerkraut
Fats
0%
Kohlrabi
1%
Sauerkraut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kohlrabi Sauerkraut
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 0.82g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 641mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.4)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kohlrabi Sauerkraut Opinion
Calories 27 19 Kohlrabi
Protein 1.7 0.91 Kohlrabi
Fats 0.1 0.14 Sauerkraut
Vitamin C 62 14.7 Kohlrabi
Carbs 6.2 4.28 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 1.47 Sauerkraut
Calcium 24 30 Sauerkraut
Potassium 350 170 Kohlrabi
Magnesium 19 13 Kohlrabi
Sugars 2.6 1.78 Sauerkraut
Fiber 3.6 2.9 Kohlrabi
Copper 0.129 0.096 Kohlrabi
Zinc 0.03 0.19 Sauerkraut
Starch
Phosphorus 46 20 Kohlrabi
Sodium 20 661 Kohlrabi
Vitamin A 36 18 Kohlrabi
Vitamin E 0.48 0.14 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.021 Kohlrabi
Vitamin B2 0.02 0.022 Sauerkraut
Vitamin B3 0.4 0.143 Kohlrabi
Vitamin B5 0.165 0.093 Kohlrabi
Vitamin B6 0.15 0.13 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.1 13 Sauerkraut
Folate 16 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.013 0.034 Kohlrabi
Monounsaturated Fat 0.007 0.013 Sauerkraut
Polyunsaturated fat 0.048 0.067 Sauerkraut
Tryptophan 0.01 0.008 Kohlrabi
Threonine 0.049 0.025 Kohlrabi
Isoleucine 0.078 0.021 Kohlrabi
Leucine 0.067 0.029 Kohlrabi
Lysine 0.056 0.031 Kohlrabi
Methionine 0.013 0.009 Kohlrabi
Phenylalanine 0.039 0.023 Kohlrabi
Valine 0.05 0.03 Kohlrabi
Histidine 0.019 0.016 Kohlrabi
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 seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.