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Sauerkraut vs Chinese broccoli - In-Depth Nutrition Comparison

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How are Sauerkraut and Chinese broccoli different?

  • Sauerkraut has more Iron, however Chinese broccoli is richer in Vitamin K, Folate, Vitamin C, Vitamin B2, Vitamin A RAE, Calcium, and Vitamin B1.
  • Chinese broccoli covers your daily need of Vitamin K 60% more than Sauerkraut.
  • Sauerkraut has 94 times more Sodium than Chinese broccoli. Sauerkraut has 661mg of Sodium, while Chinese broccoli has 7mg.

Sauerkraut, canned, solids and liquids and Broccoli, chinese, cooked types were used in this article.

Infographic

Sauerkraut vs Chinese broccoli 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 +162.5%
Contains more Copper +57.4%
Contains more Calcium +233.3%
Contains more Magnesium +38.5%
Contains more Phosphorus +105%
Contains more Potassium +53.5%
Contains less Sodium -98.9%
Contains more Zinc +105.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Iron +162.5%
Contains more Copper +57.4%
Contains more Calcium +233.3%
Contains more Magnesium +38.5%
Contains more Phosphorus +105%
Contains more Potassium +53.5%
Contains less Sodium -98.9%
Contains more Zinc +105.3%

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 B6 +85.7%
Contains more Vitamin A +9000%
Contains more Vitamin E +242.9%
Contains more Vitamin C +91.8%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +563.6%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +71%
Contains more Folate +312.5%
Contains more Vitamin K +552.3%
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 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B6 +85.7%
Contains more Vitamin A +9000%
Contains more Vitamin E +242.9%
Contains more Vitamin C +91.8%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +563.6%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +71%
Contains more Folate +312.5%
Contains more Vitamin K +552.3%

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 broccoli
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Chinese broccoli Opinion
Net carbs 1.38g 1.31g Sauerkraut
Protein 0.91g 1.14g Chinese broccoli
Fats 0.14g 0.72g Chinese broccoli
Carbs 4.28g 3.81g Sauerkraut
Calories 19kcal 22kcal Chinese broccoli
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 0.84g Chinese broccoli
Fiber 2.9g 2.5g Sauerkraut
Calcium 30mg 100mg Chinese broccoli
Iron 1.47mg 0.56mg Sauerkraut
Magnesium 13mg 18mg Chinese broccoli
Phosphorus 20mg 41mg Chinese broccoli
Potassium 170mg 261mg Chinese broccoli
Sodium 661mg 7mg Chinese broccoli
Zinc 0.19mg 0.39mg Chinese broccoli
Copper 0.096mg 0.061mg Sauerkraut
Vitamin A 18IU 1638IU Chinese broccoli
Vitamin E 0.14mg 0.48mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 28.2mg Chinese broccoli
Vitamin B1 0.021mg 0.095mg Chinese broccoli
Vitamin B2 0.022mg 0.146mg Chinese broccoli
Vitamin B3 0.143mg 0.437mg Chinese broccoli
Vitamin B5 0.093mg 0.159mg Chinese broccoli
Vitamin B6 0.13mg 0.07mg Sauerkraut
Folate 24µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 13µg 84.8µg Chinese broccoli
Tryptophan 0.008mg mg Sauerkraut
Threonine 0.025mg mg Sauerkraut
Isoleucine 0.021mg mg Sauerkraut
Leucine 0.029mg mg Sauerkraut
Lysine 0.031mg mg Sauerkraut
Methionine 0.009mg mg Sauerkraut
Phenylalanine 0.023mg mg Sauerkraut
Valine 0.03mg mg Sauerkraut
Histidine 0.016mg mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.11g Sauerkraut
Monounsaturated Fat 0.013g 0.05g Chinese broccoli
Polyunsaturated fat 0.067g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Chinese broccoli
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
48
Chinese broccoli
Mineral Summary Score
28
Sauerkraut
17
Chinese broccoli

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
7%
Chinese broccoli
Carbohydrates
4%
Sauerkraut
4%
Chinese broccoli
Fats
1%
Sauerkraut
3%
Chinese broccoli

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.076g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 654mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli 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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.