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  6. Mustard Greens Raw vs. Sauerkraut

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 RAE, Vitamin E , Calcium, Copper, Vitamin B2, Potassium, and Phosphorus than Sauerkraut.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 204% higher.
  • Mustard Greens Raw contain 151 times more Vitamin A RAE than Sauerkraut. While Mustard Greens Raw contain 151µg of Vitamin A RAE, Sauerkraut contains only 1µg.
  • 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.
Mustard Greens Raw
Mustard Greens Raw
9
:
1
Sauerkraut
Sauerkraut
Contains more Calcium +283.3%
Contains more Iron +11.6%
Contains more Magnesium +146.2%
Contains more Phosphorus +190%
Contains more Potassium +125.9%
Contains less Sodium -97%
Contains more Zinc +31.6%
Contains more Copper +71.9%
Contains more Selenium +50%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +283.3%
Contains more Iron +11.6%
Contains more Magnesium +146.2%
Contains more Phosphorus +190%
Contains more Potassium +125.9%
Contains less Sodium -97%
Contains more Zinc +31.6%
Contains more Copper +71.9%
Contains more Selenium +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.
Mustard Greens Raw
Mustard Greens Raw
9
:
1
Sauerkraut
Sauerkraut
Contains more Vitamin A +16700%
Contains more Vitamin E +1335.7%
Contains more Vitamin C +376.2%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +459.4%
Contains more Vitamin B5 +125.8%
Contains more Vitamin B6 +38.5%
Contains more Vitamin K +1880.8%
Contains more Folate +100%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Sauerkraut
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 +16700%
Contains more Vitamin E +1335.7%
Contains more Vitamin C +376.2%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +459.4%
Contains more Vitamin B5 +125.8%
Contains more Vitamin B6 +38.5%
Contains more Vitamin K +1880.8%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +214.3%
Contains more Fats +200%
Contains more Other +59.3%
Equal in Carbs - 4.28
Equal in Water - 92.52
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Sauerkraut
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 Protein +214.3%
Contains more Fats +200%
Contains more Other +59.3%
Equal in Carbs - 4.28
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Sauerkraut
Sauerkraut
Contains less Saturated Fat -70.6%
Contains more Monounsaturated Fat +607.7%
Contains more Polyunsaturated fat +76.3%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -70.6%
Contains more Monounsaturated Fat +607.7%
Contains more Polyunsaturated 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 Opinion
Net carbs 1.47g 1.38g Mustard Greens Raw
Protein 2.86g 0.91g Mustard Greens Raw
Fats 0.42g 0.14g Mustard Greens Raw
Carbs 4.67g 4.28g Mustard Greens Raw
Calories 27kcal 19kcal Mustard Greens Raw
Fructose 0.04g Sauerkraut
Sugar 1.32g 1.78g Mustard Greens Raw
Fiber 3.2g 2.9g Mustard Greens Raw
Calcium 115mg 30mg Mustard Greens Raw
Iron 1.64mg 1.47mg Mustard Greens Raw
Magnesium 32mg 13mg Mustard Greens Raw
Phosphorus 58mg 20mg Mustard Greens Raw
Potassium 384mg 170mg Mustard Greens Raw
Sodium 20mg 661mg Mustard Greens Raw
Zinc 0.25mg 0.19mg Mustard Greens Raw
Copper 0.165mg 0.096mg Mustard Greens Raw
Manganese 0.151mg Sauerkraut
Selenium 0.9µg 0.6µg Mustard Greens Raw
Vitamin A 3024IU 18IU Mustard Greens Raw
Vitamin A RAE 151µg 1µg Mustard Greens Raw
Vitamin E 2.01mg 0.14mg Mustard Greens Raw
Vitamin C 70mg 14.7mg Mustard Greens Raw
Vitamin B1 0.08mg 0.021mg Mustard Greens Raw
Vitamin B2 0.11mg 0.022mg Mustard Greens Raw
Vitamin B3 0.8mg 0.143mg Mustard Greens Raw
Vitamin B5 0.21mg 0.093mg Mustard Greens Raw
Vitamin B6 0.18mg 0.13mg Mustard Greens Raw
Folate 12µg 24µg Sauerkraut
Vitamin K 257.5µg 13µg Mustard Greens Raw
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.01g 0.034g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.013g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
13%
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.