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Sauerkraut vs Vegetable - In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Vegetable

  • Sauerkraut has more Vitamin C, and Iron, however Vegetable is higher in Vitamin A, Manganese, Vitamin K, Vitamin B2, and Fiber.
  • Sauerkraut covers your daily need of Sodium 27% more than Vegetable.
  • Sauerkraut has 5 times more Vitamin C than Vegetable. While Sauerkraut has 14.7mg of Vitamin C, Vegetable has only 3.2mg.
  • Vegetable has less Sodium.

These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Sauerkraut vs Vegetable 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 +79.3%
Contains more Calcium +20%
Contains more Copper +15.7%
Contains more Magnesium +69.2%
Contains more Zinc +157.9%
Contains more Phosphorus +155%
Contains less Sodium -94.7%
Equal in Potassium - 169
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Contains more Iron +79.3%
Contains more Calcium +20%
Contains more Copper +15.7%
Contains more Magnesium +69.2%
Contains more Zinc +157.9%
Contains more Phosphorus +155%
Contains less Sodium -94.7%
Equal in Potassium - 169

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 B6 +75.7%
Contains more Folate +26.3%
Contains more Vitamin A +23661.1%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +238.1%
Contains more Vitamin B2 +445.5%
Contains more Vitamin B3 +495.1%
Contains more Vitamin B5 +62.4%
Contains more Vitamin K +80.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Contains more Vitamin C +359.4%
Contains more Vitamin B6 +75.7%
Contains more Folate +26.3%
Contains more Vitamin A +23661.1%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +238.1%
Contains more Vitamin B2 +445.5%
Contains more Vitamin B3 +495.1%
Contains more Vitamin B5 +62.4%
Contains more Vitamin K +80.8%

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
36
Vegetable
Mineral Summary Score
28
Sauerkraut
17
Vegetable

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
17%
Vegetable
Carbohydrates
4%
Sauerkraut
13%
Vegetable
Fats
1%
Sauerkraut
1%
Vegetable

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 626mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.5)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.34g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Vegetable Opinion
Calories 19 65 Vegetable
Protein 0.91 2.86 Vegetable
Fats 0.14 0.15 Vegetable
Vitamin C 14.7 3.2 Sauerkraut
Net carbs 1.3799999952316284 8.6899995803833 Vegetable
Carbs 4.28 13.09 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.82 Sauerkraut
Calcium 30 25 Sauerkraut
Potassium 170 169 Sauerkraut
Magnesium 13 22 Vegetable
Sugar 1.78 3.12 Sauerkraut
Fiber 2.9 4.4 Vegetable
Copper 0.096 0.083 Sauerkraut
Zinc 0.19 0.49 Vegetable
Starch
Phosphorus 20 51 Vegetable
Sodium 661 35 Vegetable
Vitamin A 18 4277 Vegetable
Vitamin E 0.14 0.38 Vegetable
Vitamin D 0 0
Vitamin B1 0.021 0.071 Vegetable
Vitamin B2 0.022 0.12 Vegetable
Vitamin B3 0.143 0.851 Vegetable
Vitamin B5 0.093 0.151 Vegetable
Vitamin B6 0.13 0.074 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 23.5 Vegetable
Folate 24 19 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.031 Vegetable
Monounsaturated Fat 0.013 0.01 Sauerkraut
Polyunsaturated fat 0.067 0.072 Vegetable
Tryptophan 0.008 0.029 Vegetable
Threonine 0.025 0.115 Vegetable
Isoleucine 0.021 0.139 Vegetable
Leucine 0.029 0.19 Vegetable
Lysine 0.031 0.17 Vegetable
Methionine 0.009 0.034 Vegetable
Phenylalanine 0.023 0.12 Vegetable
Valine 0.03 0.149 Vegetable
Histidine 0.016 0.073 Vegetable
Fructose 0.04 Sauerkraut

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.