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Sauerkraut vs. Celery — In-Depth Nutrition Comparison

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Important differences between sauerkraut and celery

  • Sauerkraut has more iron, vitamin C, copper, and fiber; however, celery has more vitamin K and vitamin A.
  • Sauerkraut's daily need coverage for sodium is 25% more.
  • Sauerkraut has 7 times more iron than celery. Sauerkraut has 1.47mg of iron, while celery has 0.2mg.
  • Celery is lower in sodium.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Celery, raw.

Infographic

Sauerkraut vs Celery 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Celery
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Contains more MagnesiumMagnesium +18.2%
Contains more IronIron +635%
Contains more CopperCopper +174.3%
Contains more ZincZinc +46.2%
Contains more ManganeseManganese +46.6%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +52.9%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -87.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Celery
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 7.3% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
Contains more Vitamin CVitamin C +374.2%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more CholineCholine +70.5%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +92.9%
Contains more Vitamin B2Vitamin B2 +159.1%
Contains more Vitamin B3Vitamin B3 +123.8%
Contains more Vitamin B5Vitamin B5 +164.5%
Contains more Vitamin KVitamin K +125.4%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.021mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Celery
2
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more ProteinProtein +31.9%
Contains more CarbsCarbs +44.1%
Contains more OtherOther +190.5%
Contains more FatsFats +21.4%
~equal in Water ~95.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Celery
2
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -19%
Contains more Mono. FatMonounsaturated fat +146.2%
Contains more Poly. FatPolyunsaturated fat +17.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Celery
4
6% 30% 28% 36%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 0.4 g
Fructose: 0.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.48 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +185.7%
Contains more FructoseFructose +825%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Celery
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Celery DV% diff.
Sodium 661mg 80mg 25%
Iron 1.47mg 0.2mg 16%
Vitamin K 13µg 29.3µg 14%
Vitamin C 14.7mg 3.1mg 13%
Copper 0.096mg 0.035mg 7%
Fiber 2.9g 1.6g 5%
Vitamin B6 0.13mg 0.074mg 4%
Folate 24µg 36µg 3%
Vitamin B5 0.093mg 0.246mg 3%
Vitamin B2 0.022mg 0.057mg 3%
Potassium 170mg 260mg 3%
Manganese 0.151mg 0.103mg 2%
Vitamin A 1µg 22µg 2%
Vitamin B3 0.143mg 0.32mg 1%
Vitamin E 0.14mg 0.27mg 1%
Zinc 0.19mg 0.13mg 1%
Phosphorus 20mg 24mg 1%
Choline 10.4mg 6.1mg 1%
Calcium 30mg 40mg 1%
Calories 19kcal 16kcal 0%
Protein 0.91g 0.69g 0%
Fats 0.14g 0.17g 0%
Carbs 4.28g 2.97g 0%
Net carbs 1.38g 1.37g N/A
Magnesium 13mg 11mg 0%
Sugar 1.78g 1.34g N/A
Selenium 0.6µg 0.4µg 0%
Vitamin B1 0.021mg 0.021mg 0%
Saturated fat 0.034g 0.042g 0%
Monounsaturated fat 0.013g 0.032g 0%
Polyunsaturated fat 0.067g 0.079g 0%
Tryptophan 0.008mg 0.009mg 0%
Threonine 0.025mg 0.02mg 0%
Isoleucine 0.021mg 0.021mg 0%
Leucine 0.029mg 0.032mg 0%
Lysine 0.031mg 0.027mg 0%
Methionine 0.009mg 0.005mg 0%
Phenylalanine 0.023mg 0.02mg 0%
Valine 0.03mg 0.027mg 0%
Histidine 0.016mg 0.012mg 0%
Fructose 0.04g 0.37g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Celery
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Sauerkraut
14%
Celery
Minerals Daily Need Coverage Score
24%
Sauerkraut
10%
Celery

Comparison summary

Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.008g)
Which food is lower in Sugar?
Celery
Celery is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Celery
Celery contains less Sodium (difference - 581mg)
Which food is cheaper?
Celery
Celery is cheaper (difference - $0.4)
Which food is richer in vitamins?
Celery
Celery 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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.