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  6. Napa cabbage vs. Sauerkraut

Napa cabbage vs. Sauerkraut — In-Depth Nutrition Comparison

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How are napa cabbage and sauerkraut different?

  • Sauerkraut has more vitamin C, iron, and vitamin B6 than napa cabbage.
  • Daily need coverage for sodium for sauerkraut is 28% higher.
  • Napa cabbage contains 2 times more folate than sauerkraut. While napa cabbage contains 43µg of folate, sauerkraut contains only 24µg.
  • Napa cabbage has less sodium.

Cabbage, napa, cooked and Sauerkraut, canned, solids, and liquids are the varieties used in this article.

Infographic

Napa cabbage 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" 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
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 less SodiumSodium -98.3%
Contains more ManganeseManganese +34.4%
Contains more MagnesiumMagnesium +62.5%
Contains more PotassiumPotassium +95.4%
Contains more IronIron +98.6%
Contains more ZincZinc +35.7%
Contains more SeleniumSelenium +50%
~equal in Calcium ~30mg
~equal in Copper ~0.096mg
~equal in Phosphorus ~20mg

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
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 AVitamin A +1200%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +225.9%
Contains more FolateFolate +79.2%
Contains more Vitamin CVitamin C +359.4%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B5Vitamin B5 +165.7%
Contains more Vitamin B6Vitamin B6 +251.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Napa cabbage Sauerkraut DV% diff.
Sodium 11mg 661mg 28%
Vitamin C 3.2mg 14.7mg 13%
Fiber 2.9g 12%
Vitamin K 13µg 11%
Iron 0.74mg 1.47mg 9%
Vitamin B6 0.037mg 0.13mg 7%
Folate 43µg 24µg 5%
Potassium 87mg 170mg 2%
Choline 10.4mg 2%
Manganese 0.203mg 0.151mg 2%
Vitamin B3 0.466mg 0.143mg 2%
Vitamin B1 0.005mg 0.021mg 1%
Vitamin B5 0.035mg 0.093mg 1%
Vitamin E 0.14mg 1%
Magnesium 8mg 13mg 1%
Carbs 2.23g 4.28g 1%
Vitamin A 13µg 1µg 1%
Calories 12kcal 19kcal 0%
Protein 1.1g 0.91g 0%
Fats 0.17g 0.14g 0%
Net carbs 2.23g 1.38g N/A
Calcium 29mg 30mg 0%
Sugar 1.78g N/A
Copper 0.096mg 0.096mg 0%
Zinc 0.14mg 0.19mg 0%
Phosphorus 19mg 20mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B2 0.025mg 0.022mg 0%
Saturated fat 0.034g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 +20.9%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +91.9%
Contains more OtherOther +1164.7%
~equal in Water ~92.52g

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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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.