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  6. Sauerkraut vs. Chinese broccoli

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, vitamin A, folate, vitamin C, vitamin B2, calcium, and vitamin B1.
  • Chinese broccoli covers your daily need for 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more IronIron +162.5%
Contains more CopperCopper +57.4%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +53.5%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +105%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +74.8%
Contains more SeleniumSelenium +116.7%

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%
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin CVitamin C +91.8%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +352.4%
Contains more Vitamin B2Vitamin B2 +563.6%
Contains more Vitamin B3Vitamin B3 +205.6%
Contains more Vitamin B5Vitamin B5 +71%
Contains more Vitamin KVitamin K +552.3%
Contains more FolateFolate +312.5%
Contains more CholineCholine +143.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Chinese broccoli DV% diff.
Vitamin K 13µg 84.8µg 60%
Sodium 661mg 7mg 28%
Folate 24µg 99µg 19%
Vitamin C 14.7mg 28.2mg 15%
Iron 1.47mg 0.56mg 11%
Vitamin B2 0.022mg 0.146mg 10%
Vitamin A 1µg 82µg 9%
Calcium 30mg 100mg 7%
Vitamin B1 0.021mg 0.095mg 6%
Vitamin B6 0.13mg 0.07mg 5%
Manganese 0.151mg 0.264mg 5%
Copper 0.096mg 0.061mg 4%
Phosphorus 20mg 41mg 3%
Potassium 170mg 261mg 3%
Choline 10.4mg 25.3mg 3%
Fiber 2.9g 2.5g 2%
Zinc 0.19mg 0.39mg 2%
Vitamin E 0.14mg 0.48mg 2%
Polyunsaturated fat 0.067g 0.33g 2%
Vitamin B3 0.143mg 0.437mg 2%
Magnesium 13mg 18mg 1%
Selenium 0.6µg 1.3µg 1%
Fats 0.14g 0.72g 1%
Vitamin B5 0.093mg 0.159mg 1%
Calories 19kcal 22kcal 0%
Protein 0.91g 1.14g 0%
Carbs 4.28g 3.81g 0%
Net carbs 1.38g 1.31g N/A
Sugar 1.78g 0.84g N/A
Saturated fat 0.034g 0.11g 0%
Monounsaturated fat 0.013g 0.05g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more CarbsCarbs +12.3%
Contains more OtherOther +172.2%
Contains more ProteinProtein +25.3%
Contains more FatsFats +414.3%
~equal in Water ~93.54g

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -69.1%
Contains more Mono. FatMonounsaturated fat +284.6%
Contains more Poly. FatPolyunsaturated fat +392.5%

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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. 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.