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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, 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
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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 +83.8%
Contains more Copper +357.1%
Contains more Calcium +250%
Contains more Potassium +48.2%
Contains more Magnesium +46.2%
Contains more Phosphorus +85%
Contains less Sodium -90.2%
Equal in Zinc - 0.19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Iron +83.8%
Contains more Copper +357.1%
Contains more Calcium +250%
Contains more Potassium +48.2%
Contains more Magnesium +46.2%
Contains more Phosphorus +85%
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 C +206.1%
Contains more Vitamin A +24722.2%
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 Vitamin K +250%
Contains more Folate +175%
Equal in Vitamin B5 - 0.088
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 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Contains more Vitamin E +55.6%
Contains more Vitamin C +206.1%
Contains more Vitamin A +24722.2%
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 Vitamin K +250%
Contains more Folate +175%
Equal in Vitamin B5 - 0.088

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Chinese cabbage Opinion
Calories 19 13 Sauerkraut
Protein 0.91 1.5 Chinese cabbage
Fats 0.14 0.2 Chinese cabbage
Vitamin C 14.7 45 Chinese cabbage
Net carbs 1.3799999952316284 1.1799999475479126 Sauerkraut
Carbs 4.28 2.18 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.8 Sauerkraut
Calcium 30 105 Chinese cabbage
Potassium 170 252 Chinese cabbage
Magnesium 13 19 Chinese cabbage
Sugar 1.78 1.18 Chinese cabbage
Fiber 2.9 1 Sauerkraut
Copper 0.096 0.021 Sauerkraut
Zinc 0.19 0.19
Starch
Phosphorus 20 37 Chinese cabbage
Sodium 661 65 Chinese cabbage
Vitamin A 18 4468 Chinese cabbage
Vitamin E 0.14 0.09 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.021 0.04 Chinese cabbage
Vitamin B2 0.022 0.07 Chinese cabbage
Vitamin B3 0.143 0.5 Chinese cabbage
Vitamin B5 0.093 0.088 Sauerkraut
Vitamin B6 0.13 0.194 Chinese cabbage
Vitamin B12 0 0
Vitamin K 13 45.5 Chinese cabbage
Folate 24 66 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.034 0.027 Chinese cabbage
Monounsaturated Fat 0.013 0.015 Chinese cabbage
Polyunsaturated fat 0.067 0.096 Chinese cabbage
Tryptophan 0.008 0.015 Chinese cabbage
Threonine 0.025 0.049 Chinese cabbage
Isoleucine 0.021 0.085 Chinese cabbage
Leucine 0.029 0.088 Chinese cabbage
Lysine 0.031 0.089 Chinese cabbage
Methionine 0.009 0.009
Phenylalanine 0.023 0.044 Chinese cabbage
Valine 0.03 0.066 Chinese cabbage
Histidine 0.016 0.026 Chinese cabbage
Fructose 0.04 Sauerkraut

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.