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
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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
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Calcium
+25%
Contains
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Iron
+267.5%
Contains
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Zinc
+533.3%
Contains
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Magnesium
+46.2%
Contains
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Phosphorus
+130%
Contains
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Potassium
+105.9%
Contains
less
Sodium
-97%
Contains
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Copper
+34.4%
Contains
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Calcium
+25%
Contains
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Iron
+267.5%
Contains
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Zinc
+533.3%
Contains
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Magnesium
+46.2%
Contains
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Phosphorus
+130%
Contains
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Potassium
+105.9%
Contains
less
Sodium
-97%
Contains
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Copper
+34.4%
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
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Contains
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Folate
+50%
Contains
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Vitamin K
+12900%
Contains
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Vitamin A
+100%
Contains
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Vitamin E
+242.9%
Contains
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Vitamin C
+321.8%
Contains
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Vitamin B1
+138.1%
Contains
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Vitamin B3
+179.7%
Contains
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Vitamin B5
+77.4%
Contains
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Vitamin B6
+15.4%
Equal in Vitamin B2 - 0.02
Contains
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Folate
+50%
Contains
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Vitamin K
+12900%
Contains
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Vitamin A
+100%
Contains
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Vitamin E
+242.9%
Contains
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Vitamin C
+321.8%
Contains
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Vitamin B1
+138.1%
Contains
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Vitamin B3
+179.7%
Contains
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Vitamin B5
+77.4%
Contains
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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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.38g | 2.6g |
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| Protein | 0.91g | 1.7g |
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| Fats | 0.14g | 0.1g |
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| Carbs | 4.28g | 6.2g |
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| Calories | 19kcal | 27kcal |
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| Starch | g | g | |
| Fructose | 0.04g | g |
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| Sugar | 1.78g | 2.6g |
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| Fiber | 2.9g | 3.6g |
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| Calcium | 30mg | 24mg |
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| Iron | 1.47mg | 0.4mg |
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| Magnesium | 13mg | 19mg |
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| Phosphorus | 20mg | 46mg |
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| Potassium | 170mg | 350mg |
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| Sodium | 661mg | 20mg |
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| Zinc | 0.19mg | 0.03mg |
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| Copper | 0.096mg | 0.129mg |
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| Vitamin A | 18IU | 36IU |
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| Vitamin E | 0.14mg | 0.48mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 14.7mg | 62mg |
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| Vitamin B1 | 0.021mg | 0.05mg |
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| Vitamin B2 | 0.022mg | 0.02mg |
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| Vitamin B3 | 0.143mg | 0.4mg |
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| Vitamin B5 | 0.093mg | 0.165mg |
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| Vitamin B6 | 0.13mg | 0.15mg |
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| Folate | 24µg | 16µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 13µg | 0.1µg |
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| Tryptophan | 0.008mg | 0.01mg |
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| Threonine | 0.025mg | 0.049mg |
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| Isoleucine | 0.021mg | 0.078mg |
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| Leucine | 0.029mg | 0.067mg |
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| Lysine | 0.031mg | 0.056mg |
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| Methionine | 0.009mg | 0.013mg |
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| Phenylalanine | 0.023mg | 0.039mg |
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| Valine | 0.03mg | 0.05mg |
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| Histidine | 0.016mg | 0.019mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.034g | 0.013g |
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| Monounsaturated Fat | 0.013g | 0.007g |
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| Polyunsaturated fat | 0.067g | 0.048g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
25
Mineral Summary Score
28
17
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%
10%
Carbohydrates
4%
6%
Fats
1%
0%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Kohlrabi contains less Sodium (difference - 641mg)
Which food is lower in Saturated Fat?
Kohlrabi is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 12)
Which food is cheaper?
Kohlrabi is cheaper (difference - $0.4)
Which food is richer in vitamins?
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.