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Sauerkraut vs Red cabbage - In-Depth Nutrition Comparison

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Differences between Sauerkraut and Red cabbage

  • Sauerkraut has more Copper, and Iron, while Red cabbage has more Vitamin C, Vitamin K, Vitamin A RAE, and Vitamin B6.
  • Red cabbage's daily need coverage for Vitamin C is 47% higher.
  • Red cabbage contains 24 times less Sodium than Sauerkraut. Sauerkraut contains 661mg of Sodium, while Red cabbage contains 27mg.

The food types used in this comparison are Sauerkraut, canned, solids and liquids and Cabbage, red, raw.

Infographic

Sauerkraut vs Red 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 +83.8%
Contains more Copper +464.7%
Contains more Calcium +50%
Contains more Magnesium +23.1%
Contains more Phosphorus +50%
Contains more Potassium +42.9%
Contains less Sodium -95.9%
Contains more Zinc +15.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 30% 12% 13% 22% 4% 6% 6%
Contains more Iron +83.8%
Contains more Copper +464.7%
Contains more Calcium +50%
Contains more Magnesium +23.1%
Contains more Phosphorus +50%
Contains more Potassium +42.9%
Contains less Sodium -95.9%
Contains more Zinc +15.8%

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 E +27.3%
Contains more Folate +33.3%
Contains more Vitamin A +6100%
Contains more Vitamin C +287.8%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +213.6%
Contains more Vitamin B3 +192.3%
Contains more Vitamin B5 +58.1%
Contains more Vitamin B6 +60.8%
Contains more Vitamin K +193.8%
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 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin E +27.3%
Contains more Folate +33.3%
Contains more Vitamin A +6100%
Contains more Vitamin C +287.8%
Contains more Vitamin B1 +204.8%
Contains more Vitamin B2 +213.6%
Contains more Vitamin B3 +192.3%
Contains more Vitamin B5 +58.1%
Contains more Vitamin B6 +60.8%
Contains more Vitamin K +193.8%

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 Red cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Red cabbage Opinion
Net carbs 1.38g 5.27g Red cabbage
Protein 0.91g 1.43g Red cabbage
Fats 0.14g 0.16g Red cabbage
Carbs 4.28g 7.37g Red cabbage
Calories 19kcal 31kcal Red cabbage
Starch g 0g Red cabbage
Fructose 0.04g 1.48g Red cabbage
Sugar 1.78g 3.83g Sauerkraut
Fiber 2.9g 2.1g Sauerkraut
Calcium 30mg 45mg Red cabbage
Iron 1.47mg 0.8mg Sauerkraut
Magnesium 13mg 16mg Red cabbage
Phosphorus 20mg 30mg Red cabbage
Potassium 170mg 243mg Red cabbage
Sodium 661mg 27mg Red cabbage
Zinc 0.19mg 0.22mg Red cabbage
Copper 0.096mg 0.017mg Sauerkraut
Vitamin A 18IU 1116IU Red cabbage
Vitamin E 0.14mg 0.11mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 57mg Red cabbage
Vitamin B1 0.021mg 0.064mg Red cabbage
Vitamin B2 0.022mg 0.069mg Red cabbage
Vitamin B3 0.143mg 0.418mg Red cabbage
Vitamin B5 0.093mg 0.147mg Red cabbage
Vitamin B6 0.13mg 0.209mg Red cabbage
Folate 24µg 18µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg 38.2µg Red cabbage
Tryptophan 0.008mg 0.012mg Red cabbage
Threonine 0.025mg 0.039mg Red cabbage
Isoleucine 0.021mg 0.034mg Red cabbage
Leucine 0.029mg 0.046mg Red cabbage
Lysine 0.031mg 0.049mg Red cabbage
Methionine 0.009mg 0.014mg Red cabbage
Phenylalanine 0.023mg 0.036mg Red cabbage
Valine 0.03mg 0.048mg Red cabbage
Histidine 0.016mg 0.024mg Red cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.021g Red cabbage
Monounsaturated Fat 0.013g 0.012g Sauerkraut
Polyunsaturated fat 0.067g 0.08g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Red 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
39
Red cabbage
Mineral Summary Score
28
Sauerkraut
13
Red 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
9%
Red cabbage
Carbohydrates
4%
Sauerkraut
7%
Red cabbage
Fats
1%
Sauerkraut
1%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 634mg)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $0.7)
Which food is richer in vitamins?
Red cabbage
Red cabbage 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)
Which food is richer in minerals?
?
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.