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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.

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

Infographic

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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kohlrabi Sauerkraut
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Kohlrabi Sauerkraut Opinion
Net carbs 2.6g 1.38g Kohlrabi
Protein 1.7g 0.91g Kohlrabi
Fats 0.1g 0.14g Sauerkraut
Carbs 6.2g 4.28g Kohlrabi
Calories 27kcal 19kcal Kohlrabi
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 2.6g 1.78g Sauerkraut
Fiber 3.6g 2.9g Kohlrabi
Calcium 24mg 30mg Sauerkraut
Iron 0.4mg 1.47mg Sauerkraut
Magnesium 19mg 13mg Kohlrabi
Phosphorus 46mg 20mg Kohlrabi
Potassium 350mg 170mg Kohlrabi
Sodium 20mg 661mg Kohlrabi
Zinc 0.03mg 0.19mg Sauerkraut
Copper 0.129mg 0.096mg Kohlrabi
Vitamin A 36IU 18IU Kohlrabi
Vitamin E 0.48mg 0.14mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 14.7mg Kohlrabi
Vitamin B1 0.05mg 0.021mg Kohlrabi
Vitamin B2 0.02mg 0.022mg Sauerkraut
Vitamin B3 0.4mg 0.143mg Kohlrabi
Vitamin B5 0.165mg 0.093mg Kohlrabi
Vitamin B6 0.15mg 0.13mg Kohlrabi
Folate 16µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 13µg Sauerkraut
Tryptophan 0.01mg 0.008mg Kohlrabi
Threonine 0.049mg 0.025mg Kohlrabi
Isoleucine 0.078mg 0.021mg Kohlrabi
Leucine 0.067mg 0.029mg Kohlrabi
Lysine 0.056mg 0.031mg Kohlrabi
Methionine 0.013mg 0.009mg Kohlrabi
Phenylalanine 0.039mg 0.023mg Kohlrabi
Valine 0.05mg 0.03mg Kohlrabi
Histidine 0.019mg 0.016mg Kohlrabi
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.034g Kohlrabi
Monounsaturated Fat 0.007g 0.013g Sauerkraut
Polyunsaturated fat 0.048g 0.067g Sauerkraut

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
10%
Kohlrabi
5%
Sauerkraut
Carbohydrates
6%
Kohlrabi
4%
Sauerkraut
Fats
0%
Kohlrabi
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.