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  6. Red cabbage vs. Sauerkraut

Red cabbage vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between Red cabbage and Sauerkraut

  • Red cabbage has more Vitamin C, Vitamin K, Vitamin A, and Vitamin B6, while Sauerkraut has more Copper, and Iron.
  • Red cabbage's daily need coverage for Vitamin C is 47% higher.
  • Sauerkraut contains 56 times less Vitamin A than Red cabbage. Red cabbage contains 56µg of Vitamin A, while Sauerkraut contains 1µg.
  • The amount of Sodium in Red cabbage is lower.

The food types used in this comparison are Cabbage, red, raw and Sauerkraut, canned, solids and liquids.

Infographic

Red cabbage 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
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 +23.1%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +42.9%
Contains more ZincZinc +15.8%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +60.9%
Contains more IronIron +83.8%
Contains more CopperCopper +464.7%
~equal in Selenium ~0.6µg

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 190% 67% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
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% 1.1% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +287.8%
Contains more Vitamin AVitamin A +6100%
Contains more Vitamin B1Vitamin B1 +204.8%
Contains more Vitamin B2Vitamin B2 +213.6%
Contains more Vitamin B3Vitamin B3 +192.3%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more Vitamin KVitamin K +193.8%
Contains more CholineCholine +64.4%
Contains more Vitamin EVitamin E +27.3%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 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 +57.1%
Contains more FatsFats +14.3%
Contains more CarbsCarbs +72.2%
Contains more OtherOther +230.8%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated Fat: Sat. Fat 0.021 g
Monounsaturated Fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 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 -38.2%
Contains more Poly. FatPolyunsaturated fat +19.4%
~equal in Monounsaturated Fat ~0.013g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 46% 39%
Starch: 0 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1142.9%
Contains more FructoseFructose +3600%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red cabbage Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Red cabbage Sauerkraut Opinion
Calories 31kcal 19kcal Red cabbage
Protein 1.43g 0.91g Red cabbage
Fats 0.16g 0.14g Red cabbage
Vitamin C 57mg 14.7mg Red cabbage
Net carbs 5.27g 1.38g Red cabbage
Carbs 7.37g 4.28g Red cabbage
Magnesium 16mg 13mg Red cabbage
Calcium 45mg 30mg Red cabbage
Potassium 243mg 170mg Red cabbage
Iron 0.8mg 1.47mg Sauerkraut
Sugar 3.83g 1.78g Sauerkraut
Fiber 2.1g 2.9g Sauerkraut
Copper 0.017mg 0.096mg Sauerkraut
Zinc 0.22mg 0.19mg Red cabbage
Phosphorus 30mg 20mg Red cabbage
Sodium 27mg 661mg Red cabbage
Vitamin A 1116IU 18IU Red cabbage
Vitamin A 56µg 1µg Red cabbage
Vitamin E 0.11mg 0.14mg Sauerkraut
Manganese 0.243mg 0.151mg Red cabbage
Selenium 0.6µg 0.6µg
Vitamin B1 0.064mg 0.021mg Red cabbage
Vitamin B2 0.069mg 0.022mg Red cabbage
Vitamin B3 0.418mg 0.143mg Red cabbage
Vitamin B5 0.147mg 0.093mg Red cabbage
Vitamin B6 0.209mg 0.13mg Red cabbage
Vitamin K 38.2µg 13µg Red cabbage
Folate 18µg 24µg Sauerkraut
Choline 17.1mg 10.4mg Red cabbage
Saturated Fat 0.021g 0.034g Red cabbage
Monounsaturated Fat 0.012g 0.013g Sauerkraut
Polyunsaturated fat 0.08g 0.067g Red cabbage
Tryptophan 0.012mg 0.008mg Red cabbage
Threonine 0.039mg 0.025mg Red cabbage
Isoleucine 0.034mg 0.021mg Red cabbage
Leucine 0.046mg 0.029mg Red cabbage
Lysine 0.049mg 0.031mg Red cabbage
Methionine 0.014mg 0.009mg Red cabbage
Phenylalanine 0.036mg 0.023mg Red cabbage
Valine 0.048mg 0.03mg Red cabbage
Histidine 0.024mg 0.016mg Red cabbage
Fructose 1.48g 0.04g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red cabbage Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
36%
Red cabbage
12%
Sauerkraut
Minerals Daily Need Coverage Score
14%
Red cabbage
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 634mg)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $0.7)
Which food is richer in minerals?
Red cabbage
Red cabbage is relatively richer in minerals
Which food is richer in vitamins?
Red cabbage
Red cabbage 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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.