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

Sauerkraut vs Rapini - In-Depth Nutrition Comparison

Compare

A recap on differences between Sauerkraut and Rapini

  • Rapini is higher than Sauerkraut in Vitamin K, Folate, Vitamin A, Vitamin B1, Manganese, Vitamin E , Iron, Vitamin B2, and Calcium.
  • Rapini covers your daily Vitamin K needs 176% more than Sauerkraut.
  • Sauerkraut contains 20 times more Sodium than Rapini. While Sauerkraut contains 661mg of Sodium, Rapini contains only 33mg.

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

Infographic

Sauerkraut vs Rapini infographic
Copy 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 Copper +128.6%
Contains more Iron +45.6%
Contains more Calcium +260%
Contains more Potassium +15.3%
Contains more Magnesium +69.2%
Contains more Zinc +305.3%
Contains more Phosphorus +265%
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 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Copper +128.6%
Contains more Iron +45.6%
Contains more Calcium +260%
Contains more Potassium +15.3%
Contains more Magnesium +69.2%
Contains more Zinc +305.3%
Contains more Phosphorus +265%
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
:
10
Rapini
Contains more Vitamin C +37.4%
Contains more Vitamin A +14466.7%
Contains more Vitamin E +1057.1%
Contains more Vitamin B1 +671.4%
Contains more Vitamin B2 +486.4%
Contains more Vitamin B3 +753.8%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +31.5%
Contains more Vitamin K +1623.1%
Contains more Folate +245.8%
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 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin C +37.4%
Contains more Vitamin A +14466.7%
Contains more Vitamin E +1057.1%
Contains more Vitamin B1 +671.4%
Contains more Vitamin B2 +486.4%
Contains more Vitamin B3 +753.8%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +31.5%
Contains more Vitamin K +1623.1%
Contains more Folate +245.8%

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
86
Rapini
Mineral Summary Score
28
Sauerkraut
27
Rapini

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
19%
Rapini
Carbohydrates
4%
Sauerkraut
3%
Rapini
Fats
1%
Sauerkraut
2%
Rapini

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 Rapini
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.016g)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 628mg)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.6)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini 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)

All nutrients comparison - raw data values

Nutrient Sauerkraut Rapini Opinion
Calories 19 22 Rapini
Protein 0.91 3.17 Rapini
Fats 0.14 0.49 Rapini
Vitamin C 14.7 20.2 Rapini
Carbs 4.28 2.85 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 2.14 Rapini
Calcium 30 108 Rapini
Potassium 170 196 Rapini
Magnesium 13 22 Rapini
Sugar 1.78 0.38 Rapini
Fiber 2.9 2.7 Sauerkraut
Copper 0.096 0.042 Sauerkraut
Zinc 0.19 0.77 Rapini
Starch
Phosphorus 20 73 Rapini
Sodium 661 33 Rapini
Vitamin A 18 2622 Rapini
Vitamin E 0.14 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.021 0.162 Rapini
Vitamin B2 0.022 0.129 Rapini
Vitamin B3 0.143 1.221 Rapini
Vitamin B5 0.093 0.322 Rapini
Vitamin B6 0.13 0.171 Rapini
Vitamin B12 0 0
Vitamin K 13 224 Rapini
Folate 24 83 Rapini
Trans Fat 0 0
Saturated Fat 0.034 0.05 Sauerkraut
Monounsaturated Fat 0.013 0.026 Rapini
Polyunsaturated fat 0.067 0.13 Rapini
Tryptophan 0.008 0.043 Rapini
Threonine 0.025 0.106 Rapini
Isoleucine 0.021 0.104 Rapini
Leucine 0.029 0.17 Rapini
Lysine 0.031 0.198 Rapini
Methionine 0.009 0.048 Rapini
Phenylalanine 0.023 0.128 Rapini
Valine 0.03 0.153 Rapini
Histidine 0.016 0.066 Rapini
Fructose 0.04 0.17 Rapini

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.