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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.
  • Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of kohlrabi is 20.

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" 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more CalciumCalcium +25%
Contains more IronIron +267.5%
Contains more ZincZinc +533.3%
Contains more MagnesiumMagnesium +46.2%
Contains more PotassiumPotassium +105.9%
Contains more CopperCopper +34.4%
Contains more PhosphorusPhosphorus +130%
Contains less SodiumSodium -97%
Contains more SeleniumSelenium +16.7%
~equal in Manganese ~0.139mg

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin KVitamin K +12900%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +321.8%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +77.4%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more CholineCholine +18.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Kohlrabi DV% diff.
Vitamin C 14.7mg 62mg 53%
Sodium 661mg 20mg 28%
Iron 1.47mg 0.4mg 13%
Vitamin K 13µg 0.1µg 11%
Potassium 170mg 350mg 5%
Phosphorus 20mg 46mg 4%
Copper 0.096mg 0.129mg 4%
Fiber 2.9g 3.6g 3%
Vitamin B1 0.021mg 0.05mg 2%
Vitamin E 0.14mg 0.48mg 2%
Vitamin B6 0.13mg 0.15mg 2%
Folate 24µg 16µg 2%
Protein 0.91g 1.7g 2%
Vitamin B3 0.143mg 0.4mg 2%
Calcium 30mg 24mg 1%
Zinc 0.19mg 0.03mg 1%
Magnesium 13mg 19mg 1%
Carbs 4.28g 6.2g 1%
Vitamin B5 0.093mg 0.165mg 1%
Manganese 0.151mg 0.139mg 1%
Calories 19kcal 27kcal 0%
Fats 0.14g 0.1g 0%
Net carbs 1.38g 2.6g N/A
Sugar 1.78g 2.6g N/A
Vitamin A 1µg 2µg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B2 0.022mg 0.02mg 0%
Choline 10.4mg 12.3mg 0%
Saturated fat 0.034g 0.013g 0%
Monounsaturated fat 0.013g 0.007g 0%
Polyunsaturated fat 0.067g 0.048g 0%
Tryptophan 0.008mg 0.01mg 0%
Threonine 0.025mg 0.049mg 0%
Isoleucine 0.021mg 0.078mg 0%
Leucine 0.029mg 0.067mg 0%
Lysine 0.031mg 0.056mg 0%
Methionine 0.009mg 0.013mg 0%
Phenylalanine 0.023mg 0.039mg 0%
Valine 0.03mg 0.05mg 0%
Histidine 0.016mg 0.019mg 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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +40%
Contains more OtherOther +115%
Contains more ProteinProtein +86.8%
Contains more CarbsCarbs +44.9%
~equal in Water ~91g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +85.7%
Contains more Poly. FatPolyunsaturated fat +39.6%
Contains less Sat. FatSaturated fat -61.8%

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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. 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.