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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Potassium +42.9%
Contains more Magnesium +23.1%
Contains more Zinc +15.8%
Contains more Phosphorus +50%
Contains less Sodium -95.9%
Contains more Iron +83.8%
Contains more Copper +464.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 14% 22% 12% 6% 6% 13% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Calcium +50%
Contains more Potassium +42.9%
Contains more Magnesium +23.1%
Contains more Zinc +15.8%
Contains more Phosphorus +50%
Contains less Sodium -95.9%
Contains more Iron +83.8%
Contains more Copper +464.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +287.8%
Contains more Vitamin A +6100%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +213.6%
Contains more Vitamin B3 +192.3%
Contains more Vitamin B5 +58.1%
Contains more Vitamin B6 +60.8%
Contains more Vitamin K +193.8%
Contains more Vitamin E +27.3%
Contains more Folate +33.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 190% 67% 3% 0% 16% 16% 8% 9% 49% 0% 96% 14%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin C +287.8%
Contains more Vitamin A +6100%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +213.6%
Contains more Vitamin B3 +192.3%
Contains more Vitamin B5 +58.1%
Contains more Vitamin B6 +60.8%
Contains more Vitamin K +193.8%
Contains more Vitamin E +27.3%
Contains more Folate +33.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Red cabbage Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals 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
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.8mg 1.47mg Sauerkraut
Calcium 45mg 30mg Red cabbage
Potassium 243mg 170mg Red cabbage
Magnesium 16mg 13mg Red cabbage
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
Starch 0g g Red cabbage
Phosphorus 30mg 20mg Red cabbage
Sodium 27mg 661mg Red cabbage
Vitamin A 1116IU 18IU Red cabbage
Vitamin E 0.11mg 0.14mg Sauerkraut
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 38.2µg 13µg Red cabbage
Folate 18µg 24µg Sauerkraut
Trans Fat 0g 0g
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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Red cabbage
13
Sauerkraut
Mineral Summary Score
13
Red cabbage
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Red cabbage
5%
Sauerkraut
Carbohydrates
7%
Red cabbage
4%
Sauerkraut
Fats
1%
Red cabbage
1%
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 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)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.