Sauerkraut vs. Chinese cabbage — In-Depth Nutrition Comparison
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A recap on differences between Sauerkraut and Chinese cabbage
- Sauerkraut is higher in Iron, Copper, and Fiber, yet Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A, Folate, and Calcium.
- Chinese cabbage covers your daily Vitamin C needs 34% more than Sauerkraut.
- Sauerkraut contains 10 times more Sodium than Chinese cabbage. While Sauerkraut contains 661mg of Sodium, Chinese cabbage contains only 65mg.
Food varieties used in this article are Sauerkraut, canned, solids and liquids and Cabbage, chinese (pak-choi), raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +83.8% |
| Contains more CopperCopper | +357.1% |
| Contains more SeleniumSelenium | +20% |
| Contains more MagnesiumMagnesium | +46.2% |
| Contains more CalciumCalcium | +250% |
| Contains more PotassiumPotassium | +48.2% |
| Contains more PhosphorusPhosphorus | +85% |
| Contains less SodiumSodium | -90.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +55.6% |
| Contains more CholineCholine | +62.5% |
| Contains more Vitamin CVitamin C | +206.1% |
| Contains more Vitamin AVitamin A | +24722.2% |
| Contains more Vitamin B1Vitamin B1 | +90.5% |
| Contains more Vitamin B2Vitamin B2 | +218.2% |
| Contains more Vitamin B3Vitamin B3 | +249.7% |
| Contains more Vitamin B6Vitamin B6 | +49.2% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more FolateFolate | +175% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
2.18 g
Water:
95.32 g
Other:
0.8 g
| Contains more CarbsCarbs | +96.3% |
| Contains more OtherOther | +168.8% |
| Contains more ProteinProtein | +64.8% |
| Contains more FatsFats | +42.9% |
~equal in
Water
~95.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.034 g
Monounsaturated Fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated Fat:
Sat. Fat
0.027 g
Monounsaturated Fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.096 g
| Contains less Sat. FatSaturated Fat | -20.6% |
| Contains more Mono. FatMonounsaturated Fat | +15.4% |
| Contains more Poly. FatPolyunsaturated fat | +43.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 13kcal |
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| Protein | 0.91g | 1.5g |
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| Fats | 0.14g | 0.2g |
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| Vitamin C | 14.7mg | 45mg |
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| Net carbs | 1.38g | 1.18g |
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| Carbs | 4.28g | 2.18g |
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| Magnesium | 13mg | 19mg |
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| Calcium | 30mg | 105mg |
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| Potassium | 170mg | 252mg |
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| Iron | 1.47mg | 0.8mg |
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| Sugar | 1.78g | 1.18g |
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| Fiber | 2.9g | 1g |
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| Copper | 0.096mg | 0.021mg |
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| Zinc | 0.19mg | 0.19mg | |
| Phosphorus | 20mg | 37mg |
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| Sodium | 661mg | 65mg |
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| Vitamin A | 18IU | 4468IU |
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| Vitamin A | 1µg | 223µg |
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| Vitamin E | 0.14mg | 0.09mg |
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| Manganese | 0.151mg | 0.159mg |
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| Selenium | 0.6µg | 0.5µg |
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| Vitamin B1 | 0.021mg | 0.04mg |
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| Vitamin B2 | 0.022mg | 0.07mg |
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| Vitamin B3 | 0.143mg | 0.5mg |
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| Vitamin B5 | 0.093mg | 0.088mg |
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| Vitamin B6 | 0.13mg | 0.194mg |
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| Vitamin K | 13µg | 45.5µg |
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| Folate | 24µg | 66µg |
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| Choline | 10.4mg | 6.4mg |
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| Saturated Fat | 0.034g | 0.027g |
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| Monounsaturated Fat | 0.013g | 0.015g |
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| Polyunsaturated fat | 0.067g | 0.096g |
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| Tryptophan | 0.008mg | 0.015mg |
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| Threonine | 0.025mg | 0.049mg |
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| Isoleucine | 0.021mg | 0.085mg |
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| Leucine | 0.029mg | 0.088mg |
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| Lysine | 0.031mg | 0.089mg |
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| Methionine | 0.009mg | 0.009mg | |
| Phenylalanine | 0.023mg | 0.044mg |
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| Valine | 0.03mg | 0.066mg |
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| Histidine | 0.016mg | 0.026mg |
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| Fructose | 0.04g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
52%
Minerals Daily Need Coverage Score
24%
16%
Comparison summary
Which food is lower in Sugar?
Chinese cabbage is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Chinese cabbage contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Chinese cabbage is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Chinese cabbage is cheaper (difference - $0.6)
Which food is richer in vitamins?
Chinese cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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.