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  6. Sauerkraut vs. Kohlrabi

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
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
4
:
6
Kohlrabi
Kohlrabi
Contains more Calcium +25%
Contains more Iron +267.5%
Contains more Zinc +533.3%
Contains more Magnesium +46.2%
Contains more Phosphorus +130%
Contains more Potassium +105.9%
Contains less Sodium -97%
Contains more Copper +34.4%
Contains more Selenium +16.7%
Equal in Manganese - 0.139
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +25%
Contains more Iron +267.5%
Contains more Zinc +533.3%
Contains more Magnesium +46.2%
Contains more Phosphorus +130%
Contains more Potassium +105.9%
Contains less Sodium -97%
Contains more Copper +34.4%
Contains more Selenium +16.7%
Equal in Manganese - 0.139

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
3
:
7
Kohlrabi
Kohlrabi
Contains more Folate +50%
Contains more Vitamin K +12900%
Contains more Vitamin A +100%
Contains more Vitamin E +242.9%
Contains more Vitamin C +321.8%
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
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Folate +50%
Contains more Vitamin K +12900%
Contains more Vitamin A +100%
Contains more Vitamin E +242.9%
Contains more Vitamin C +321.8%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
3
:
2
Kohlrabi
Kohlrabi
Contains more Fats +40%
Contains more Other +115%
Contains more Protein +86.8%
Contains more Carbs +44.9%
Equal in Water - 91
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +40%
Contains more Other +115%
Contains more Protein +86.8%
Contains more Carbs +44.9%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +39.6%
Contains less Saturated Fat -61.8%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +39.6%
Contains less Saturated Fat -61.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 1.38g 2.6g Kohlrabi
Protein 0.91g 1.7g Kohlrabi
Fats 0.14g 0.1g Sauerkraut
Carbs 4.28g 6.2g Kohlrabi
Calories 19kcal 27kcal Kohlrabi
Fructose 0.04g Sauerkraut
Sugar 1.78g 2.6g Sauerkraut
Fiber 2.9g 3.6g Kohlrabi
Calcium 30mg 24mg Sauerkraut
Iron 1.47mg 0.4mg Sauerkraut
Magnesium 13mg 19mg Kohlrabi
Phosphorus 20mg 46mg Kohlrabi
Potassium 170mg 350mg Kohlrabi
Sodium 661mg 20mg Kohlrabi
Zinc 0.19mg 0.03mg Sauerkraut
Copper 0.096mg 0.129mg Kohlrabi
Manganese 0.151mg 0.139mg Sauerkraut
Selenium 0.6µg 0.7µg Kohlrabi
Vitamin A 18IU 36IU Kohlrabi
Vitamin A RAE 1µg 2µg Kohlrabi
Vitamin E 0.14mg 0.48mg Kohlrabi
Vitamin C 14.7mg 62mg Kohlrabi
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
Folate 24µg 16µg Sauerkraut
Vitamin K 13µg 0.1µg 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
Saturated Fat 0.034g 0.013g Kohlrabi
Monounsaturated Fat 0.013g 0.007g Sauerkraut
Polyunsaturated fat 0.067g 0.048g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Kohlrabi
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
25%
Kohlrabi
Minerals Daily Need Coverage Score
24%
Sauerkraut
15%
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

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. 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.