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  6. Sauerkraut vs. Mustard Greens Raw

Sauerkraut vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are Sauerkraut and Mustard Greens Raw different?

  • Mustard Greens Raw have more Vitamin K, Vitamin C, Vitamin A RAE, Vitamin E , Calcium, Copper, Vitamin B2, Potassium, and Phosphorus than Sauerkraut.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 204% higher.
  • Sauerkraut contains 33 times more Sodium than Mustard Greens Raw. While Sauerkraut contains 661mg of Sodium, Mustard Greens Raw contain only 20mg.

Sauerkraut, canned, solids and liquids and Mustard greens, raw are the varieties used in this article.

Infographic

Sauerkraut vs Mustard Greens Raw 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
1
:
9
Mustard Greens Raw
Mustard Greens Raw
Contains more Calcium +283.3%
Contains more Iron +11.6%
Contains more Magnesium +146.2%
Contains more Phosphorus +190%
Contains more Potassium +125.9%
Contains less Sodium -97%
Contains more Zinc +31.6%
Contains more Copper +71.9%
Contains more Selenium +50%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Calcium +283.3%
Contains more Iron +11.6%
Contains more Magnesium +146.2%
Contains more Phosphorus +190%
Contains more Potassium +125.9%
Contains less Sodium -97%
Contains more Zinc +31.6%
Contains more Copper +71.9%
Contains more Selenium +50%

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
1
:
9
Mustard Greens Raw
Mustard Greens Raw
Contains more Folate +100%
Contains more Vitamin A +16700%
Contains more Vitamin E +1335.7%
Contains more Vitamin C +376.2%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +459.4%
Contains more Vitamin B5 +125.8%
Contains more Vitamin B6 +38.5%
Contains more Vitamin K +1880.8%
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%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Folate +100%
Contains more Vitamin A +16700%
Contains more Vitamin E +1335.7%
Contains more Vitamin C +376.2%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +459.4%
Contains more Vitamin B5 +125.8%
Contains more Vitamin B6 +38.5%
Contains more Vitamin K +1880.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains more Other +59.3%
Contains more Protein +214.3%
Contains more Fats +200%
Equal in Carbs - 4.67
Equal in Water - 90.7
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Other +59.3%
Contains more Protein +214.3%
Contains more Fats +200%
Equal in Carbs - 4.67
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Polyunsaturated fat +76.3%
Contains less Saturated Fat -70.6%
Contains more Monounsaturated Fat +607.7%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +76.3%
Contains less Saturated Fat -70.6%
Contains more Monounsaturated Fat +607.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Mustard Greens Raw
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Mustard Greens Raw Opinion
Net carbs 1.38g 1.47g Mustard Greens Raw
Protein 0.91g 2.86g Mustard Greens Raw
Fats 0.14g 0.42g Mustard Greens Raw
Carbs 4.28g 4.67g Mustard Greens Raw
Calories 19kcal 27kcal Mustard Greens Raw
Fructose 0.04g Sauerkraut
Sugar 1.78g 1.32g Mustard Greens Raw
Fiber 2.9g 3.2g Mustard Greens Raw
Calcium 30mg 115mg Mustard Greens Raw
Iron 1.47mg 1.64mg Mustard Greens Raw
Magnesium 13mg 32mg Mustard Greens Raw
Phosphorus 20mg 58mg Mustard Greens Raw
Potassium 170mg 384mg Mustard Greens Raw
Sodium 661mg 20mg Mustard Greens Raw
Zinc 0.19mg 0.25mg Mustard Greens Raw
Copper 0.096mg 0.165mg Mustard Greens Raw
Manganese 0.151mg Sauerkraut
Selenium 0.6µg 0.9µg Mustard Greens Raw
Vitamin A 18IU 3024IU Mustard Greens Raw
Vitamin A RAE 1µg 151µg Mustard Greens Raw
Vitamin E 0.14mg 2.01mg Mustard Greens Raw
Vitamin C 14.7mg 70mg Mustard Greens Raw
Vitamin B1 0.021mg 0.08mg Mustard Greens Raw
Vitamin B2 0.022mg 0.11mg Mustard Greens Raw
Vitamin B3 0.143mg 0.8mg Mustard Greens Raw
Vitamin B5 0.093mg 0.21mg Mustard Greens Raw
Vitamin B6 0.13mg 0.18mg Mustard Greens Raw
Folate 24µg 12µg Sauerkraut
Vitamin K 13µg 257.5µg Mustard Greens Raw
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.034g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.013g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.067g 0.038g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
24%
Sauerkraut
25%
Mustard Greens Raw

Comparison summary

Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 641mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.024g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.