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Sauerkraut vs Kohlrabi - In-Depth Nutrition Comparison

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Significant differences between Sauerkraut and Kohlrabi

  • Sauerkraut has more Iron, and Vitamin K, however Kohlrabi is richer in Vitamin C, and Potassium.
  • Kohlrabi covers your daily Vitamin C needs 53% more than Sauerkraut.
  • Kohlrabi has 130 times less Vitamin K than Sauerkraut. Sauerkraut has 13µg of Vitamin K, while Kohlrabi has 0.1µg.
  • Kohlrabi contains less Sodium.

Specific food types used in this comparison are Sauerkraut, canned, solids and liquids and Kohlrabi, raw.

Infographic

Sauerkraut vs Kohlrabi 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +267.5%
Contains more Calcium +25%
Contains more Zinc +533.3%
Contains more Potassium +105.9%
Contains more Magnesium +46.2%
Contains more Copper +34.4%
Contains more Phosphorus +130%
Contains less Sodium -97%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Iron +267.5%
Contains more Calcium +25%
Contains more Zinc +533.3%
Contains more Potassium +105.9%
Contains more Magnesium +46.2%
Contains more Copper +34.4%
Contains more Phosphorus +130%
Contains less Sodium -97%

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 K +12900%
Contains more Folate +50%
Contains more Vitamin C +321.8%
Contains more Vitamin A +100%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +77.4%
Contains more Vitamin B6 +15.4%
Equal in Vitamin B2 - 0.02
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Contains more Vitamin K +12900%
Contains more Folate +50%
Contains more Vitamin C +321.8%
Contains more Vitamin A +100%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +77.4%
Contains more Vitamin B6 +15.4%
Equal in Vitamin B2 - 0.02

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 Kohlrabi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Kohlrabi Opinion
Calories 19kcal 27kcal Kohlrabi
Protein 0.91g 1.7g Kohlrabi
Fats 0.14g 0.1g Sauerkraut
Vitamin C 14.7mg 62mg Kohlrabi
Net carbs 1.38g 2.6g Kohlrabi
Carbs 4.28g 6.2g Kohlrabi
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.47mg 0.4mg Sauerkraut
Calcium 30mg 24mg Sauerkraut
Potassium 170mg 350mg Kohlrabi
Magnesium 13mg 19mg Kohlrabi
Sugar 1.78g 2.6g Sauerkraut
Fiber 2.9g 3.6g Kohlrabi
Copper 0.096mg 0.129mg Kohlrabi
Zinc 0.19mg 0.03mg Sauerkraut
Starch g g
Phosphorus 20mg 46mg Kohlrabi
Sodium 661mg 20mg Kohlrabi
Vitamin A 18IU 36IU Kohlrabi
Vitamin E 0.14mg 0.48mg Kohlrabi
Vitamin D 0µg 0µg
Vitamin B1 0.021mg 0.05mg Kohlrabi
Vitamin B2 0.022mg 0.02mg Sauerkraut
Vitamin B3 0.143mg 0.4mg Kohlrabi
Vitamin B5 0.093mg 0.165mg Kohlrabi
Vitamin B6 0.13mg 0.15mg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 13µg 0.1µg Sauerkraut
Folate 24µg 16µg Sauerkraut
Trans Fat 0g 0g
Saturated Fat 0.034g 0.013g Kohlrabi
Monounsaturated Fat 0.013g 0.007g Sauerkraut
Polyunsaturated fat 0.067g 0.048g Sauerkraut
Tryptophan 0.008mg 0.01mg Kohlrabi
Threonine 0.025mg 0.049mg Kohlrabi
Isoleucine 0.021mg 0.078mg Kohlrabi
Leucine 0.029mg 0.067mg Kohlrabi
Lysine 0.031mg 0.056mg Kohlrabi
Methionine 0.009mg 0.013mg Kohlrabi
Phenylalanine 0.023mg 0.039mg Kohlrabi
Valine 0.03mg 0.05mg Kohlrabi
Histidine 0.016mg 0.019mg Kohlrabi
Fructose 0.04g g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
25
Kohlrabi
Mineral Summary Score
28
Sauerkraut
17
Kohlrabi

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
10%
Kohlrabi
Carbohydrates
4%
Sauerkraut
6%
Kohlrabi
Fats
1%
Sauerkraut
0%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 641mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.4)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi 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.

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.