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Sauerkraut vs Rapini - In-Depth Nutrition Comparison

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A recap on differences between Sauerkraut and Rapini

  • Rapini is higher than Sauerkraut in Vitamin K, Folate, Vitamin A RAE, 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
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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 Copper +128.6%
Contains more Calcium +260%
Contains more Iron +45.6%
Contains more Magnesium +69.2%
Contains more Phosphorus +265%
Contains more Potassium +15.3%
Contains less Sodium -95%
Contains more Zinc +305.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Copper +128.6%
Contains more Calcium +260%
Contains more Iron +45.6%
Contains more Magnesium +69.2%
Contains more Phosphorus +265%
Contains more Potassium +15.3%
Contains less Sodium -95%
Contains more Zinc +305.3%

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 A +14466.7%
Contains more Vitamin E +1057.1%
Contains more Vitamin C +37.4%
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 Folate +245.8%
Contains more Vitamin K +1623.1%
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 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +14466.7%
Contains more Vitamin E +1057.1%
Contains more Vitamin C +37.4%
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 Folate +245.8%
Contains more Vitamin K +1623.1%

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Rapini Opinion
Net carbs 1.38g 0.15g Sauerkraut
Protein 0.91g 3.17g Rapini
Fats 0.14g 0.49g Rapini
Carbs 4.28g 2.85g Sauerkraut
Calories 19kcal 22kcal Rapini
Starch g g
Fructose 0.04g 0.17g Rapini
Sugar 1.78g 0.38g Rapini
Fiber 2.9g 2.7g Sauerkraut
Calcium 30mg 108mg Rapini
Iron 1.47mg 2.14mg Rapini
Magnesium 13mg 22mg Rapini
Phosphorus 20mg 73mg Rapini
Potassium 170mg 196mg Rapini
Sodium 661mg 33mg Rapini
Zinc 0.19mg 0.77mg Rapini
Copper 0.096mg 0.042mg Sauerkraut
Vitamin A 18IU 2622IU Rapini
Vitamin E 0.14mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 20.2mg Rapini
Vitamin B1 0.021mg 0.162mg Rapini
Vitamin B2 0.022mg 0.129mg Rapini
Vitamin B3 0.143mg 1.221mg Rapini
Vitamin B5 0.093mg 0.322mg Rapini
Vitamin B6 0.13mg 0.171mg Rapini
Folate 24µg 83µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 13µg 224µg Rapini
Tryptophan 0.008mg 0.043mg Rapini
Threonine 0.025mg 0.106mg Rapini
Isoleucine 0.021mg 0.104mg Rapini
Leucine 0.029mg 0.17mg Rapini
Lysine 0.031mg 0.198mg Rapini
Methionine 0.009mg 0.048mg Rapini
Phenylalanine 0.023mg 0.128mg Rapini
Valine 0.03mg 0.153mg Rapini
Histidine 0.016mg 0.066mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.05g Sauerkraut
Monounsaturated Fat 0.013g 0.026g Rapini
Polyunsaturated fat 0.067g 0.13g Rapini

Which food is preferable for your diet?

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

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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

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)

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.