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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 RAE, 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

Sauerkraut vs Chinese cabbage infographic
Infographic link

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 +83.8%
Contains more Copper +357.1%
Contains more Calcium +250%
Contains more Magnesium +46.2%
Contains more Phosphorus +85%
Contains more Potassium +48.2%
Contains less Sodium -90.2%
Equal in Zinc - 0.19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Iron +83.8%
Contains more Copper +357.1%
Contains more Calcium +250%
Contains more Magnesium +46.2%
Contains more Phosphorus +85%
Contains more Potassium +48.2%
Contains less Sodium -90.2%
Equal in Zinc - 0.19

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 E +55.6%
Contains more Vitamin A +24722.2%
Contains more Vitamin C +206.1%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +249.7%
Contains more Vitamin B6 +49.2%
Contains more Folate +175%
Contains more Vitamin K +250%
Equal in Vitamin B5 - 0.088
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 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +55.6%
Contains more Vitamin A +24722.2%
Contains more Vitamin C +206.1%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +249.7%
Contains more Vitamin B6 +49.2%
Contains more Folate +175%
Contains more Vitamin K +250%
Equal in Vitamin B5 - 0.088

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Chinese cabbage Opinion
Net carbs 1.38g 1.18g Sauerkraut
Protein 0.91g 1.5g Chinese cabbage
Fats 0.14g 0.2g Chinese cabbage
Carbs 4.28g 2.18g Sauerkraut
Calories 19kcal 13kcal Sauerkraut
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 1.18g Chinese cabbage
Fiber 2.9g 1g Sauerkraut
Calcium 30mg 105mg Chinese cabbage
Iron 1.47mg 0.8mg Sauerkraut
Magnesium 13mg 19mg Chinese cabbage
Phosphorus 20mg 37mg Chinese cabbage
Potassium 170mg 252mg Chinese cabbage
Sodium 661mg 65mg Chinese cabbage
Zinc 0.19mg 0.19mg
Copper 0.096mg 0.021mg Sauerkraut
Vitamin A 18IU 4468IU Chinese cabbage
Vitamin E 0.14mg 0.09mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 45mg Chinese cabbage
Vitamin B1 0.021mg 0.04mg Chinese cabbage
Vitamin B2 0.022mg 0.07mg Chinese cabbage
Vitamin B3 0.143mg 0.5mg Chinese cabbage
Vitamin B5 0.093mg 0.088mg Sauerkraut
Vitamin B6 0.13mg 0.194mg Chinese cabbage
Folate 24µg 66µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 13µg 45.5µg Chinese cabbage
Tryptophan 0.008mg 0.015mg Chinese cabbage
Threonine 0.025mg 0.049mg Chinese cabbage
Isoleucine 0.021mg 0.085mg Chinese cabbage
Leucine 0.029mg 0.088mg Chinese cabbage
Lysine 0.031mg 0.089mg Chinese cabbage
Methionine 0.009mg 0.009mg
Phenylalanine 0.023mg 0.044mg Chinese cabbage
Valine 0.03mg 0.066mg Chinese cabbage
Histidine 0.016mg 0.026mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.027g Chinese cabbage
Monounsaturated Fat 0.013g 0.015g Chinese cabbage
Polyunsaturated fat 0.067g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Chinese cabbage
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
56
Chinese cabbage
Mineral Summary Score
28
Sauerkraut
17
Chinese 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
9%
Chinese cabbage
Carbohydrates
4%
Sauerkraut
2%
Chinese cabbage
Fats
1%
Sauerkraut
1%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.6)
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage 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)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.