Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Sauerkraut vs Broccoli - In-Depth Nutrition Comparison

Compare

How are Sauerkraut and Broccoli different?

  • Sauerkraut is higher in Iron, and Copper, however Broccoli is richer in Vitamin C, Vitamin K, Folate, Vitamin B5, Vitamin B2, and Phosphorus.
  • Daily need coverage for Vitamin C from Broccoli is 83% higher.
  • Sauerkraut contains 20 times more Sodium than Broccoli. While Sauerkraut contains 661mg of Sodium, Broccoli contains only 33mg.

Sauerkraut, canned, solids and liquids and Broccoli, raw are the varieties used in this article.

Infographic

Sauerkraut vs Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +101.4%
Contains more Copper +95.9%
Contains more Calcium +56.7%
Contains more Potassium +85.9%
Contains more Magnesium +61.5%
Contains more Zinc +115.8%
Contains more Phosphorus +230%
Contains less Sodium -95%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Iron +101.4%
Contains more Copper +95.9%
Contains more Calcium +56.7%
Contains more Potassium +85.9%
Contains more Magnesium +61.5%
Contains more Zinc +115.8%
Contains more Phosphorus +230%
Contains less Sodium -95%

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 +506.8%
Contains more Vitamin A +3361.1%
Contains more Vitamin E +457.1%
Contains more Vitamin B1 +238.1%
Contains more Vitamin B2 +431.8%
Contains more Vitamin B3 +346.9%
Contains more Vitamin B5 +516.1%
Contains more Vitamin B6 +34.6%
Contains more Vitamin K +681.5%
Contains more Folate +162.5%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin C +506.8%
Contains more Vitamin A +3361.1%
Contains more Vitamin E +457.1%
Contains more Vitamin B1 +238.1%
Contains more Vitamin B2 +431.8%
Contains more Vitamin B3 +346.9%
Contains more Vitamin B5 +516.1%
Contains more Vitamin B6 +34.6%
Contains more Vitamin K +681.5%
Contains more Folate +162.5%

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.
Sauerkraut Broccoli
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Sauerkraut Broccoli Opinion
Calories 19kcal 34kcal Broccoli
Protein 0.91g 2.82g Broccoli
Fats 0.14g 0.37g Broccoli
Vitamin C 14.7mg 89.2mg Broccoli
Net carbs 1.38g 4.04g Broccoli
Carbs 4.28g 6.64g Broccoli
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.47mg 0.73mg Sauerkraut
Calcium 30mg 47mg Broccoli
Potassium 170mg 316mg Broccoli
Magnesium 13mg 21mg Broccoli
Sugar 1.78g 1.7g Broccoli
Fiber 2.9g 2.6g Sauerkraut
Copper 0.096mg 0.049mg Sauerkraut
Zinc 0.19mg 0.41mg Broccoli
Starch g 0g Broccoli
Phosphorus 20mg 66mg Broccoli
Sodium 661mg 33mg Broccoli
Vitamin A 18IU 623IU Broccoli
Vitamin E 0.14mg 0.78mg Broccoli
Vitamin D 0µg 0µg
Vitamin B1 0.021mg 0.071mg Broccoli
Vitamin B2 0.022mg 0.117mg Broccoli
Vitamin B3 0.143mg 0.639mg Broccoli
Vitamin B5 0.093mg 0.573mg Broccoli
Vitamin B6 0.13mg 0.175mg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 13µg 101.6µg Broccoli
Folate 24µg 63µg Broccoli
Trans Fat 0g 0g
Saturated Fat 0.034g 0.039g Sauerkraut
Monounsaturated Fat 0.013g 0.011g Sauerkraut
Polyunsaturated fat 0.067g 0.038g Sauerkraut
Tryptophan 0.008mg 0.033mg Broccoli
Threonine 0.025mg 0.088mg Broccoli
Isoleucine 0.021mg 0.079mg Broccoli
Leucine 0.029mg 0.129mg Broccoli
Lysine 0.031mg 0.135mg Broccoli
Methionine 0.009mg 0.038mg Broccoli
Phenylalanine 0.023mg 0.117mg Broccoli
Valine 0.03mg 0.125mg Broccoli
Histidine 0.016mg 0.059mg Broccoli
Fructose 0.04g 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Broccoli
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
13
Sauerkraut
65
Broccoli
Mineral Summary Score
28
Sauerkraut
18
Broccoli

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
5%
Sauerkraut
17%
Broccoli
Carbohydrates
4%
Sauerkraut
7%
Broccoli
Fats
1%
Sauerkraut
2%
Broccoli

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.005g)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 628mg)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.6)
Which food is richer in vitamins?
Broccoli
Broccoli 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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.