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Sauerkraut vs. Broccoli — In-Depth Nutrition Comparison

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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" charts 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 Magnesium +61.5%
Contains more Phosphorus +230%
Contains more Potassium +85.9%
Contains less Sodium -95%
Contains more Zinc +115.8%
Contains more Manganese +39.1%
Contains more Selenium +316.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +101.4%
Contains more Copper +95.9%
Contains more Calcium +56.7%
Contains more Magnesium +61.5%
Contains more Phosphorus +230%
Contains more Potassium +85.9%
Contains less Sodium -95%
Contains more Zinc +115.8%
Contains more Manganese +39.1%
Contains more Selenium +316.7%

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 A +3361.1%
Contains more Vitamin E +457.1%
Contains more Vitamin C +506.8%
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 Folate +162.5%
Contains more Vitamin K +681.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +3361.1%
Contains more Vitamin E +457.1%
Contains more Vitamin C +506.8%
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 Folate +162.5%
Contains more Vitamin K +681.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +147.1%
Contains more Protein +209.9%
Contains more Fats +164.3%
Contains more Carbs +55.1%
Equal in Water - 89.3
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Other +147.1%
Contains more Protein +209.9%
Contains more Fats +164.3%
Contains more Carbs +55.1%
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +76.3%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +76.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +250%
Contains more Fructose +1600%
Contains more Lactose +∞%
Contains more Maltose +∞%
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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +250%
Contains more Fructose +1600%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Broccoli
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Sauerkraut Broccoli Opinion
Net carbs 1.38g 4.04g Broccoli
Protein 0.91g 2.82g Broccoli
Fats 0.14g 0.37g Broccoli
Carbs 4.28g 6.64g Broccoli
Calories 19kcal 34kcal Broccoli
Fructose 0.04g 0.68g Broccoli
Sugar 1.78g 1.7g Broccoli
Fiber 2.9g 2.6g Sauerkraut
Calcium 30mg 47mg Broccoli
Iron 1.47mg 0.73mg Sauerkraut
Magnesium 13mg 21mg Broccoli
Phosphorus 20mg 66mg Broccoli
Potassium 170mg 316mg Broccoli
Sodium 661mg 33mg Broccoli
Zinc 0.19mg 0.41mg Broccoli
Copper 0.096mg 0.049mg Sauerkraut
Manganese 0.151mg 0.21mg Broccoli
Selenium 0.6µg 2.5µg Broccoli
Vitamin A 18IU 623IU Broccoli
Vitamin A RAE 1µg 31µg Broccoli
Vitamin E 0.14mg 0.78mg Broccoli
Vitamin C 14.7mg 89.2mg Broccoli
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
Folate 24µg 63µg Broccoli
Vitamin K 13µg 101.6µg Broccoli
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
Saturated Fat 0.034g 0.039g Sauerkraut
Monounsaturated Fat 0.013g 0.011g Sauerkraut
Polyunsaturated fat 0.067g 0.038g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Sauerkraut
65%
Broccoli
Minerals Daily Need Coverage Score
24%
Sauerkraut
19%
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 minerals?
Broccoli
Broccoli is relatively richer in minerals
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)

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. 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.