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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
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
Saturated Fat:
Sat. Fat
0.034 g
Monounsaturated Fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 | |
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Opinion |
| Calories | 19kcal | 27kcal |
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| Protein | 0.91g | 1.7g |
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| Fats | 0.14g | 0.1g |
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| Vitamin C | 14.7mg | 62mg |
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| Net carbs | 1.38g | 2.6g |
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| Carbs | 4.28g | 6.2g |
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| Magnesium | 13mg | 19mg |
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| Calcium | 30mg | 24mg |
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| Potassium | 170mg | 350mg |
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| Iron | 1.47mg | 0.4mg |
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| Sugar | 1.78g | 2.6g |
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| Fiber | 2.9g | 3.6g |
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| Copper | 0.096mg | 0.129mg |
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| Zinc | 0.19mg | 0.03mg |
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| Phosphorus | 20mg | 46mg |
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| Sodium | 661mg | 20mg |
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| Vitamin A | 18IU | 36IU |
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| Vitamin A | 1µg | 2µg |
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| Vitamin E | 0.14mg | 0.48mg |
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| Manganese | 0.151mg | 0.139mg |
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| Selenium | 0.6µg | 0.7µg |
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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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| Vitamin K | 13µg | 0.1µg |
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| Folate | 24µg | 16µg |
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| Choline | 10.4mg | 12.3mg |
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| 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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| 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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| Fructose | 0.04g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
24%
Minerals Daily Need Coverage Score
24%
15%
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.