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  6. Sauerkraut vs. Kale

Sauerkraut vs. Kale — In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Kale

  • Sauerkraut has more Iron, however, Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, Manganese, and Copper.
  • Kale covers your daily need of Vitamin K 670% more than Sauerkraut.
  • Sauerkraut has 29 times more Sodium than Kale. While Sauerkraut has 661mg of Sodium, Kale has only 23mg.

These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Kale, cooked, boiled, drained, without salt.

Infographic

Sauerkraut vs Kale 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.
Sauerkraut
Sauerkraut
1
:
9
Kale
Kale
Contains more Iron +63.3%
Contains more Calcium +140%
Contains more Magnesium +38.5%
Contains more Phosphorus +40%
Contains more Potassium +34.1%
Contains less Sodium -96.5%
Contains more Zinc +26.3%
Contains more Copper +62.5%
Contains more Manganese +175.5%
Contains more Selenium +50%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +63.3%
Contains more Calcium +140%
Contains more Magnesium +38.5%
Contains more Phosphorus +40%
Contains more Potassium +34.1%
Contains less Sodium -96.5%
Contains more Zinc +26.3%
Contains more Copper +62.5%
Contains more Manganese +175.5%
Contains more Selenium +50%

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.
Sauerkraut
Sauerkraut
2
:
8
Kale
Kale
Contains more Vitamin B5 +89.8%
Contains more Folate +84.6%
Contains more Vitamin A +75572.2%
Contains more Vitamin E +507.1%
Contains more Vitamin C +178.9%
Contains more Vitamin B1 +152.4%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +249.7%
Contains more Vitamin K +6184.6%
Equal in Vitamin B6 - 0.138
Sauerkraut
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B5 +89.8%
Contains more Folate +84.6%
Contains more Vitamin A +75572.2%
Contains more Vitamin E +507.1%
Contains more Vitamin C +178.9%
Contains more Vitamin B1 +152.4%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +249.7%
Contains more Vitamin K +6184.6%
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Kale
Kale
Contains more Other +147.1%
Contains more Protein +108.8%
Contains more Fats +185.7%
Contains more Carbs +31.5%
Equal in Water - 91.2
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Other +147.1%
Contains more Protein +108.8%
Contains more Fats +185.7%
Contains more Carbs +31.5%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Kale
Kale
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +130.8%
Contains more Polyunsaturated fat +188.1%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +130.8%
Contains more Polyunsaturated fat +188.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Kale Opinion
Net carbs 1.38g 3.63g Kale
Protein 0.91g 1.9g Kale
Fats 0.14g 0.4g Kale
Carbs 4.28g 5.63g Kale
Calories 19kcal 28kcal Kale
Fructose 0.04g Sauerkraut
Sugar 1.78g 1.25g Kale
Fiber 2.9g 2g Sauerkraut
Calcium 30mg 72mg Kale
Iron 1.47mg 0.9mg Sauerkraut
Magnesium 13mg 18mg Kale
Phosphorus 20mg 28mg Kale
Potassium 170mg 228mg Kale
Sodium 661mg 23mg Kale
Zinc 0.19mg 0.24mg Kale
Copper 0.096mg 0.156mg Kale
Manganese 0.151mg 0.416mg Kale
Selenium 0.6µg 0.9µg Kale
Vitamin A 18IU 13621IU Kale
Vitamin A RAE 1µg 681µg Kale
Vitamin E 0.14mg 0.85mg Kale
Vitamin C 14.7mg 41mg Kale
Vitamin B1 0.021mg 0.053mg Kale
Vitamin B2 0.022mg 0.07mg Kale
Vitamin B3 0.143mg 0.5mg Kale
Vitamin B5 0.093mg 0.049mg Sauerkraut
Vitamin B6 0.13mg 0.138mg Kale
Folate 24µg 13µg Sauerkraut
Vitamin K 13µg 817µg Kale
Tryptophan 0.008mg 0.023mg Kale
Threonine 0.025mg 0.085mg Kale
Isoleucine 0.021mg 0.114mg Kale
Leucine 0.029mg 0.133mg Kale
Lysine 0.031mg 0.114mg Kale
Methionine 0.009mg 0.018mg Kale
Phenylalanine 0.023mg 0.097mg Kale
Valine 0.03mg 0.104mg Kale
Histidine 0.016mg 0.04mg Kale
Saturated Fat 0.034g 0.052g Sauerkraut
Monounsaturated Fat 0.013g 0.03g Kale
Polyunsaturated fat 0.067g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Sauerkraut
258%
Kale
Minerals Daily Need Coverage Score
24%
Sauerkraut
22%
Kale

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.018g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 638mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $1)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.