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Sauerkraut vs Cabbage - In-Depth Nutrition Comparison

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How are Sauerkraut and Cabbage different?

  • Sauerkraut has more Iron, and Copper, however Cabbage is richer in Vitamin K, and Vitamin C.
  • Cabbage covers your daily need of Vitamin K 53% more than Sauerkraut.
  • Sauerkraut has 37 times more Sodium than Cabbage. Sauerkraut has 661mg of Sodium, while Cabbage has 18mg.

Sauerkraut, canned, solids and liquids and Cabbage, raw types were used in this article.

Infographic

Sauerkraut vs Cabbage 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 Iron +212.8%
Contains more Copper +405.3%
Contains more Calcium +33.3%
Contains more Phosphorus +30%
Contains less Sodium -97.3%
Equal in Magnesium - 12
Equal in Potassium - 170
Equal in Zinc - 0.18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 18% 9% 12% 15% 3% 5% 7%
Contains more Iron +212.8%
Contains more Copper +405.3%
Contains more Calcium +33.3%
Contains more Phosphorus +30%
Contains less Sodium -97.3%
Equal in Magnesium - 12
Equal in Potassium - 170
Equal in Zinc - 0.18

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 +444.4%
Contains more Vitamin C +149%
Contains more Vitamin B1 +190.5%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +128%
Contains more Folate +79.2%
Contains more Vitamin K +484.6%
Equal in Vitamin E - 0.15
Equal in Vitamin B6 - 0.124
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 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin A +444.4%
Contains more Vitamin C +149%
Contains more Vitamin B1 +190.5%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +63.6%
Contains more Vitamin B5 +128%
Contains more Folate +79.2%
Contains more Vitamin K +484.6%
Equal in Vitamin E - 0.15
Equal in Vitamin B6 - 0.124

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Cabbage Opinion
Net carbs 1.38g 3.3g Cabbage
Protein 0.91g 1.28g Cabbage
Fats 0.14g 0.1g Sauerkraut
Carbs 4.28g 5.8g Cabbage
Calories 19kcal 25kcal Cabbage
Starch g 0g Cabbage
Fructose 0.04g 1.45g Cabbage
Sugar 1.78g 3.2g Sauerkraut
Fiber 2.9g 2.5g Sauerkraut
Calcium 30mg 40mg Cabbage
Iron 1.47mg 0.47mg Sauerkraut
Magnesium 13mg 12mg Sauerkraut
Phosphorus 20mg 26mg Cabbage
Potassium 170mg 170mg
Sodium 661mg 18mg Cabbage
Zinc 0.19mg 0.18mg Sauerkraut
Copper 0.096mg 0.019mg Sauerkraut
Vitamin A 18IU 98IU Cabbage
Vitamin E 0.14mg 0.15mg Cabbage
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 36.6mg Cabbage
Vitamin B1 0.021mg 0.061mg Cabbage
Vitamin B2 0.022mg 0.04mg Cabbage
Vitamin B3 0.143mg 0.234mg Cabbage
Vitamin B5 0.093mg 0.212mg Cabbage
Vitamin B6 0.13mg 0.124mg Sauerkraut
Folate 24µg 43µg Cabbage
Vitamin B12 0µg 0µg
Vitamin K 13µg 76µg Cabbage
Tryptophan 0.008mg 0.011mg Cabbage
Threonine 0.025mg 0.035mg Cabbage
Isoleucine 0.021mg 0.03mg Cabbage
Leucine 0.029mg 0.041mg Cabbage
Lysine 0.031mg 0.044mg Cabbage
Methionine 0.009mg 0.012mg Cabbage
Phenylalanine 0.023mg 0.032mg Cabbage
Valine 0.03mg 0.042mg Cabbage
Histidine 0.016mg 0.022mg Cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.034g
Monounsaturated Fat 0.013g 0.017g Cabbage
Polyunsaturated fat 0.067g 0.017g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Cabbage
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
35
Cabbage
Mineral Summary Score
28
Sauerkraut
10
Cabbage

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
8%
Cabbage
Carbohydrates
4%
Sauerkraut
6%
Cabbage
Fats
1%
Sauerkraut
0%
Cabbage

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.42g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 643mg)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $0.8)
Which food is richer in vitamins?
Cabbage
Cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.034 g)

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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.