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Mustard Greens Raw vs. Sauerkraut — In-Depth Nutrition Comparison

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How are mustard Greens Raw and sauerkraut different?

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin E, calcium, copper, vitamin B2, potassium, and phosphorus than sauerkraut.
  • Daily need coverage for vitamin K for mustard Greens Raw is 204% higher.
  • Mustard Greens Raw contain 168 times more vitamin A than sauerkraut. While mustard Greens Raw contain 3024IU of vitamin A, sauerkraut contains only 18IU.
  • Mustard Greens Raw have less sodium.

Mustard greens, raw and Sauerkraut, canned, solids and liquids are the varieties used in this article.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 +146.2%
Contains more CalciumCalcium +283.3%
Contains more PotassiumPotassium +125.9%
Contains more IronIron +11.6%
Contains more CopperCopper +71.9%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +190%
Contains less SodiumSodium -97%
Contains more SeleniumSelenium +50%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +376.2%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +1335.7%
Contains more Vitamin B1Vitamin B1 +281%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +459.4%
Contains more Vitamin B5Vitamin B5 +125.8%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin KVitamin K +1880.8%
Contains more FolateFolate +100%
Contains more CholineCholine +1980%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +214.3%
Contains more FatsFats +200%
Contains more OtherOther +59.3%
~equal in Carbs ~4.28g
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -70.6%
Contains more Mono. FatMonounsaturated fat +607.7%
Contains more Poly. FatPolyunsaturated fat +76.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Sauerkraut
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Sauerkraut DV% diff.
Vitamin K 257.5µg 13µg 204%
Vitamin C 70mg 14.7mg 61%
Sodium 20mg 661mg 28%
Vitamin A 151µg 1µg 17%
Vitamin E 2.01mg 0.14mg 12%
Calcium 115mg 30mg 9%
Copper 0.165mg 0.096mg 8%
Vitamin B2 0.11mg 0.022mg 7%
Manganese 0.151mg 7%
Potassium 384mg 170mg 6%
Vitamin B1 0.08mg 0.021mg 5%
Phosphorus 58mg 20mg 5%
Magnesium 32mg 13mg 5%
Protein 2.86g 0.91g 4%
Vitamin B3 0.8mg 0.143mg 4%
Vitamin B6 0.18mg 0.13mg 4%
Folate 12µg 24µg 3%
Vitamin B5 0.21mg 0.093mg 2%
Iron 1.64mg 1.47mg 2%
Choline 0.5mg 10.4mg 2%
Zinc 0.25mg 0.19mg 1%
Selenium 0.9µg 0.6µg 1%
Fiber 3.2g 2.9g 1%
Calories 27kcal 19kcal 0%
Fats 0.42g 0.14g 0%
Carbs 4.67g 4.28g 0%
Net carbs 1.47g 1.38g N/A
Sugar 1.32g 1.78g N/A
Saturated fat 0.01g 0.034g 0%
Monounsaturated fat 0.092g 0.013g 0%
Polyunsaturated fat 0.038g 0.067g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
84%
Mustard Greens Raw
12%
Sauerkraut
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
24%
Sauerkraut

Comparison summary

Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 641mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.024g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.