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Sauerkraut vs. Napa cabbage — In-Depth Nutrition Comparison

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How are Sauerkraut and Napa cabbage different?

  • Sauerkraut has more Vitamin C, Iron, and Vitamin B6 than Napa cabbage.
  • Daily need coverage for Sodium from Sauerkraut is 28% higher.
  • Sauerkraut contains 5 times more Vitamin C than Napa cabbage. While Sauerkraut contains 14.7mg of Vitamin C, Napa cabbage contains only 3.2mg.
  • Napa cabbage has less Sodium.

Sauerkraut, canned, solids and liquids and Cabbage, napa, cooked are the varieties used in this article.

Infographic

Sauerkraut vs Napa cabbage 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 Iron +98.6%
Contains more Magnesium +62.5%
Contains more Potassium +95.4%
Contains more Zinc +35.7%
Contains more Selenium +50%
Contains less Sodium -98.3%
Contains more Manganese +34.4%
Equal in Calcium - 29
Equal in Phosphorus - 19
Equal in Copper - 0.096
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Iron +98.6%
Contains more Magnesium +62.5%
Contains more Potassium +95.4%
Contains more Zinc +35.7%
Contains more Selenium +50%
Contains less Sodium -98.3%
Contains more Manganese +34.4%
Equal in Calcium - 29
Equal in Phosphorus - 19
Equal in Copper - 0.096

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 C +359.4%
Contains more Vitamin B1 +320%
Contains more Vitamin B5 +165.7%
Contains more Vitamin B6 +251.4%
Contains more Vitamin A +1361.1%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +225.9%
Contains more Folate +79.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin C +359.4%
Contains more Vitamin B1 +320%
Contains more Vitamin B5 +165.7%
Contains more Vitamin B6 +251.4%
Contains more Vitamin A +1361.1%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +225.9%
Contains more Folate +79.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +91.9%
Contains more Other +1164.7%
Contains more Protein +20.9%
Contains more Fats +21.4%
Equal in Water - 96.33
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Carbs +91.9%
Contains more Other +1164.7%
Contains more Protein +20.9%
Contains more Fats +21.4%
Equal in Water - 96.33

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Napa cabbage Opinion
Net carbs 1.38g 2.23g Napa cabbage
Protein 0.91g 1.1g Napa cabbage
Fats 0.14g 0.17g Napa cabbage
Carbs 4.28g 2.23g Sauerkraut
Calories 19kcal 12kcal Sauerkraut
Fructose 0.04g Sauerkraut
Sugar 1.78g Napa cabbage
Fiber 2.9g Sauerkraut
Calcium 30mg 29mg Sauerkraut
Iron 1.47mg 0.74mg Sauerkraut
Magnesium 13mg 8mg Sauerkraut
Phosphorus 20mg 19mg Sauerkraut
Potassium 170mg 87mg Sauerkraut
Sodium 661mg 11mg Napa cabbage
Zinc 0.19mg 0.14mg Sauerkraut
Copper 0.096mg 0.096mg
Manganese 0.151mg 0.203mg Napa cabbage
Selenium 0.6µg 0.4µg Sauerkraut
Vitamin A 18IU 263IU Napa cabbage
Vitamin A RAE 1µg 13µg Napa cabbage
Vitamin E 0.14mg Sauerkraut
Vitamin C 14.7mg 3.2mg Sauerkraut
Vitamin B1 0.021mg 0.005mg Sauerkraut
Vitamin B2 0.022mg 0.025mg Napa cabbage
Vitamin B3 0.143mg 0.466mg Napa cabbage
Vitamin B5 0.093mg 0.035mg Sauerkraut
Vitamin B6 0.13mg 0.037mg Sauerkraut
Folate 24µg 43µg Napa cabbage
Vitamin K 13µg Sauerkraut
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 Napa cabbage
Monounsaturated Fat 0.013g Sauerkraut
Polyunsaturated fat 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
7%
Napa cabbage
Minerals Daily Need Coverage Score
24%
Sauerkraut
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 650mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $1)
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)
Which food is richer in vitamins?
?
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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.