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Sauerkraut vs Brussels sprout - In-Depth Nutrition Comparison

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What are the differences between Sauerkraut and Brussels sprout?

  • The amount of Vitamin K, Vitamin C, Vitamin B1, Folate, Manganese, Phosphorus, Vitamin B6, Potassium, and Vitamin B2 in Brussels sprout is higher than in Sauerkraut.
  • Brussels sprout's daily need coverage for Vitamin K is 137% more.
  • Brussels sprout contains 26 times less Sodium than Sauerkraut. Sauerkraut contains 661mg of Sodium, while Brussels sprout contains 25mg.

We used Sauerkraut, canned, solids and liquids and Brussels sprouts, raw types in this article.

Infographic

Sauerkraut vs Brussels sprout 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 +37.1%
Contains more Calcium +40%
Contains more Magnesium +76.9%
Contains more Phosphorus +245%
Contains more Potassium +128.8%
Contains less Sodium -96.2%
Contains more Zinc +121.1%
Equal in Iron - 1.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Contains more Copper +37.1%
Contains more Calcium +40%
Contains more Magnesium +76.9%
Contains more Phosphorus +245%
Contains more Potassium +128.8%
Contains less Sodium -96.2%
Contains more Zinc +121.1%
Equal in Iron - 1.4

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 A +4088.9%
Contains more Vitamin E +528.6%
Contains more Vitamin C +478.2%
Contains more Vitamin B1 +561.9%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +421%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +68.5%
Contains more Folate +154.2%
Contains more Vitamin K +1261.5%
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 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin A +4088.9%
Contains more Vitamin E +528.6%
Contains more Vitamin C +478.2%
Contains more Vitamin B1 +561.9%
Contains more Vitamin B2 +309.1%
Contains more Vitamin B3 +421%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +68.5%
Contains more Folate +154.2%
Contains more Vitamin K +1261.5%

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 Brussels sprout
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Brussels sprout Opinion
Net carbs 1.38g 5.15g Brussels sprout
Protein 0.91g 3.38g Brussels sprout
Fats 0.14g 0.3g Brussels sprout
Carbs 4.28g 8.95g Brussels sprout
Calories 19kcal 43kcal Brussels sprout
Starch g g
Fructose 0.04g 0.93g Brussels sprout
Sugar 1.78g 2.2g Sauerkraut
Fiber 2.9g 3.8g Brussels sprout
Calcium 30mg 42mg Brussels sprout
Iron 1.47mg 1.4mg Sauerkraut
Magnesium 13mg 23mg Brussels sprout
Phosphorus 20mg 69mg Brussels sprout
Potassium 170mg 389mg Brussels sprout
Sodium 661mg 25mg Brussels sprout
Zinc 0.19mg 0.42mg Brussels sprout
Copper 0.096mg 0.07mg Sauerkraut
Vitamin A 18IU 754IU Brussels sprout
Vitamin E 0.14mg 0.88mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 85mg Brussels sprout
Vitamin B1 0.021mg 0.139mg Brussels sprout
Vitamin B2 0.022mg 0.09mg Brussels sprout
Vitamin B3 0.143mg 0.745mg Brussels sprout
Vitamin B5 0.093mg 0.309mg Brussels sprout
Vitamin B6 0.13mg 0.219mg Brussels sprout
Folate 24µg 61µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 13µg 177µg Brussels sprout
Tryptophan 0.008mg 0.037mg Brussels sprout
Threonine 0.025mg 0.12mg Brussels sprout
Isoleucine 0.021mg 0.132mg Brussels sprout
Leucine 0.029mg 0.152mg Brussels sprout
Lysine 0.031mg 0.154mg Brussels sprout
Methionine 0.009mg 0.032mg Brussels sprout
Phenylalanine 0.023mg 0.098mg Brussels sprout
Valine 0.03mg 0.155mg Brussels sprout
Histidine 0.016mg 0.076mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.062g Sauerkraut
Monounsaturated Fat 0.013g 0.023g Brussels sprout
Polyunsaturated fat 0.067g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Brussels sprout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
81
Brussels sprout
Mineral Summary Score
28
Sauerkraut
23
Brussels sprout

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
20%
Brussels sprout
Carbohydrates
4%
Sauerkraut
9%
Brussels sprout
Fats
1%
Sauerkraut
1%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 636mg)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $0.6)
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.