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 from 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
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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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +1361.1% |
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.1 g
Fats:
0.17 g
Carbs:
2.23 g
Water:
96.33 g
Other:
0.17 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 12kcal | 19kcal |
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| Protein | 1.1g | 0.91g |
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| Fats | 0.17g | 0.14g |
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| Vitamin C | 3.2mg | 14.7mg |
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| Net carbs | 2.23g | 1.38g |
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| Carbs | 2.23g | 4.28g |
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| Magnesium | 8mg | 13mg |
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| Calcium | 29mg | 30mg |
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| Potassium | 87mg | 170mg |
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| Iron | 0.74mg | 1.47mg |
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| Sugar | 1.78g |
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| Fiber | 2.9g |
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| Copper | 0.096mg | 0.096mg | |
| Zinc | 0.14mg | 0.19mg |
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| Phosphorus | 19mg | 20mg |
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| Sodium | 11mg | 661mg |
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| Vitamin A | 263IU | 18IU |
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| Vitamin A | 13µg | 1µg |
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| Vitamin E | 0.14mg |
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| Manganese | 0.203mg | 0.151mg |
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| Selenium | 0.4µg | 0.6µg |
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| Vitamin B1 | 0.005mg | 0.021mg |
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| Vitamin B2 | 0.025mg | 0.022mg |
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| Vitamin B3 | 0.466mg | 0.143mg |
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| Vitamin B5 | 0.035mg | 0.093mg |
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| Vitamin B6 | 0.037mg | 0.13mg |
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| Vitamin K | 13µg |
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| Folate | 43µg | 24µg |
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| Choline | 10.4mg |
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| Saturated Fat | 0.034g |
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| Monounsaturated Fat | 0.013g |
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| Polyunsaturated fat | 0.067g |
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| Tryptophan | 0.008mg |
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| Threonine | 0.025mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.031mg |
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| Methionine | 0.009mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.03mg |
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| Histidine | 0.016mg |
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| Fructose | 0.04g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
7%
12%
Minerals Daily Need Coverage Score
12%
24%
Comparison summary
Which food is richer in minerals?
Sauerkraut is relatively richer in minerals
Which food is lower in Sugar?
Napa cabbage is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Napa cabbage contains less Sodium (difference - 650mg)
Which food is lower in Saturated Fat?
Napa cabbage is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Napa cabbage is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
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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.