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
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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 CalciumCalcium | +36.4% |
| Contains more IronIron | +250% |
| Contains more CopperCopper | +146.2% |
| Contains more MagnesiumMagnesium | +15.4% |
| Contains more PotassiumPotassium | +75.9% |
| Contains more ZincZinc | +42.1% |
| Contains more PhosphorusPhosphorus | +120% |
| Contains less SodiumSodium | -95.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +75% |
| Contains more Vitamin CVitamin C | +227.9% |
| Contains more Vitamin B1Vitamin B1 | +138.1% |
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin B3Vitamin B3 | +254.5% |
| Contains more Vitamin B5Vitamin B5 | +617.2% |
| Contains more Vitamin B6Vitamin B6 | +41.5% |
| Contains more Vitamin KVitamin K | +19.2% |
| Contains more FolateFolate | +137.5% |
| Contains more CholineCholine | +326% |
~equal in
Vitamin D
~0µg
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:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more OtherOther | +182.9% |
| Contains more ProteinProtein | +111% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +16.1% |
~equal in
Water
~92.07g
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
0.13 g
Monounsaturated Fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains less Sat. FatSaturated Fat | -73.8% |
| Contains more Poly. FatPolyunsaturated fat | +116.1% |
| Contains more Mono. FatMonounsaturated Fat | +161.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +571.4% |
| Contains more FructoseFructose | +2325% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 19kcal | 25kcal |
|
| Protein | 0.91g | 1.92g |
|
| Fats | 0.14g | 0.28g |
|
| Vitamin C | 14.7mg | 48.2mg |
|
| Net carbs | 1.38g | 2.97g |
|
| Carbs | 4.28g | 4.97g |
|
| Magnesium | 13mg | 15mg |
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| Calcium | 30mg | 22mg |
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| Potassium | 170mg | 299mg |
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| Iron | 1.47mg | 0.42mg |
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| Sugar | 1.78g | 1.91g |
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| Fiber | 2.9g | 2g |
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| Copper | 0.096mg | 0.039mg |
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| Zinc | 0.19mg | 0.27mg |
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| Phosphorus | 20mg | 44mg |
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| Sodium | 661mg | 30mg |
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| Vitamin A | 18IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.14mg | 0.08mg |
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| Manganese | 0.151mg | 0.155mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin B1 | 0.021mg | 0.05mg |
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| Vitamin B2 | 0.022mg | 0.06mg |
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| Vitamin B3 | 0.143mg | 0.507mg |
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| Vitamin B5 | 0.093mg | 0.667mg |
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| Vitamin B6 | 0.13mg | 0.184mg |
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| Vitamin K | 13µg | 15.5µg |
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| Folate | 24µg | 57µg |
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| Choline | 10.4mg | 44.3mg |
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| Saturated Fat | 0.034g | 0.13g |
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| Monounsaturated Fat | 0.013g | 0.034g |
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| Polyunsaturated fat | 0.067g | 0.031g |
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| Tryptophan | 0.008mg | 0.02mg |
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| Threonine | 0.025mg | 0.076mg |
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| Isoleucine | 0.021mg | 0.071mg |
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| Leucine | 0.029mg | 0.106mg |
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| Lysine | 0.031mg | 0.217mg |
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| Methionine | 0.009mg | 0.02mg |
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| Phenylalanine | 0.023mg | 0.065mg |
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| Valine | 0.03mg | 0.125mg |
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| Histidine | 0.016mg | 0.056mg |
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| Fructose | 0.04g | 0.97g |
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| Omega-3 - ALA | 0.015g |
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| Omega-6 - Linoleic acid | 0.013g |
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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 |
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People also compare
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%
30%
Minerals Daily Need Coverage Score
24%
13%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 631mg)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.6)
Which food is richer in vitamins?
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.