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Sauerkraut vs Cauliflower - In-Depth Nutrition Comparison

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The main differences between Sauerkraut and Cauliflower

  • Sauerkraut is richer in Iron, and Copper, yet Cauliflower is richer in Vitamin C, Vitamin B5, Folate, and Choline.
  • Daily need coverage for Vitamin C from Cauliflower is 37% higher.
  • Sauerkraut contains 22 times more Sodium than Cauliflower. Sauerkraut contains 661mg of Sodium, while Cauliflower contains 30mg.

Food types used in this article are Sauerkraut, canned, solids and liquids and Cauliflower, raw.

Infographic

Sauerkraut vs Cauliflower 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 Calcium +36.4%
Contains more Iron +250%
Contains more Copper +146.2%
Contains more Magnesium +15.4%
Contains more Phosphorus +120%
Contains more Potassium +75.9%
Contains less Sodium -95.5%
Contains more Zinc +42.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Calcium +36.4%
Contains more Iron +250%
Contains more Copper +146.2%
Contains more Magnesium +15.4%
Contains more Phosphorus +120%
Contains more Potassium +75.9%
Contains less Sodium -95.5%
Contains more Zinc +42.1%

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 +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +227.9%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +254.5%
Contains more Vitamin B5 +617.2%
Contains more Vitamin B6 +41.5%
Contains more Folate +137.5%
Contains more Vitamin K +19.2%
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 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +227.9%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +254.5%
Contains more Vitamin B5 +617.2%
Contains more Vitamin B6 +41.5%
Contains more Folate +137.5%
Contains more Vitamin K +19.2%

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Cauliflower Opinion
Net carbs 1.38g 2.97g Cauliflower
Protein 0.91g 1.92g Cauliflower
Fats 0.14g 0.28g Cauliflower
Carbs 4.28g 4.97g Cauliflower
Calories 19kcal 25kcal Cauliflower
Starch g g
Fructose 0.04g 0.97g Cauliflower
Sugar 1.78g 1.91g Sauerkraut
Fiber 2.9g 2g Sauerkraut
Calcium 30mg 22mg Sauerkraut
Iron 1.47mg 0.42mg Sauerkraut
Magnesium 13mg 15mg Cauliflower
Phosphorus 20mg 44mg Cauliflower
Potassium 170mg 299mg Cauliflower
Sodium 661mg 30mg Cauliflower
Zinc 0.19mg 0.27mg Cauliflower
Copper 0.096mg 0.039mg Sauerkraut
Vitamin A 18IU 0IU Sauerkraut
Vitamin E 0.14mg 0.08mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 48.2mg Cauliflower
Vitamin B1 0.021mg 0.05mg Cauliflower
Vitamin B2 0.022mg 0.06mg Cauliflower
Vitamin B3 0.143mg 0.507mg Cauliflower
Vitamin B5 0.093mg 0.667mg Cauliflower
Vitamin B6 0.13mg 0.184mg Cauliflower
Folate 24µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 13µg 15.5µg Cauliflower
Tryptophan 0.008mg 0.02mg Cauliflower
Threonine 0.025mg 0.076mg Cauliflower
Isoleucine 0.021mg 0.071mg Cauliflower
Leucine 0.029mg 0.106mg Cauliflower
Lysine 0.031mg 0.217mg Cauliflower
Methionine 0.009mg 0.02mg Cauliflower
Phenylalanine 0.023mg 0.065mg Cauliflower
Valine 0.03mg 0.125mg Cauliflower
Histidine 0.016mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.13g Sauerkraut
Monounsaturated Fat 0.013g 0.034g Cauliflower
Polyunsaturated fat 0.067g 0.031g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Cauliflower
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
30
Cauliflower
Mineral Summary Score
28
Sauerkraut
13
Cauliflower

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
12%
Cauliflower
Carbohydrates
4%
Sauerkraut
5%
Cauliflower
Fats
1%
Sauerkraut
1%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 631mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.