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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 52% 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 Potassium - 170
Equal in Magnesium - 12
Equal in Zinc - 0.18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 12% 15% 9% 7% 5% 12% 3%
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 Potassium - 170
Equal in Magnesium - 12
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 C +149%
Contains more Vitamin A +444.4%
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 Vitamin K +484.6%
Contains more Folate +79.2%
Equal in Vitamin E - 0.15
Equal in Vitamin B6 - 0.124
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 122% 6% 3% 0% 16% 10% 5% 13% 29% 0% 190% 33%
Contains more Vitamin C +149%
Contains more Vitamin A +444.4%
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 Vitamin K +484.6%
Contains more Folate +79.2%
Equal in Vitamin E - 0.15
Equal in Vitamin B6 - 0.124

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.