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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" chart 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 less Sodium -98.3%
Equal in Calcium - 29
Equal in Phosphorus - 19
Equal in Copper - 0.096
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 28% 6% 9% 8% 2% 4% 32%
Contains more Iron +98.6%
Contains more Magnesium +62.5%
Contains more Potassium +95.4%
Contains more Zinc +35.7%
Contains less Sodium -98.3%
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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g g Napa cabbage
Fiber 2.9g g 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
Vitamin A 18IU 263IU Napa cabbage
Vitamin E 0.14mg mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 13µg µg Sauerkraut
Tryptophan 0.008mg mg Sauerkraut
Threonine 0.025mg mg Sauerkraut
Isoleucine 0.021mg mg Sauerkraut
Leucine 0.029mg mg Sauerkraut
Lysine 0.031mg mg Sauerkraut
Methionine 0.009mg mg Sauerkraut
Phenylalanine 0.023mg mg Sauerkraut
Valine 0.03mg mg Sauerkraut
Histidine 0.016mg mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g g Napa cabbage
Monounsaturated Fat 0.013g g Sauerkraut
Polyunsaturated fat 0.067g g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
7
Napa cabbage
Mineral Summary Score
28
Sauerkraut
12
Napa cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
7%
Napa cabbage
Carbohydrates
4%
Sauerkraut
2%
Napa cabbage
Fats
1%
Sauerkraut
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.