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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 RAE, 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
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.
Contains more Calcium +20%
Contains more Iron +79.3%
Contains more Copper +15.7%
Contains more Selenium +100%
Contains more Magnesium +69.2%
Contains more Phosphorus +155%
Contains less Sodium -94.7%
Contains more Zinc +157.9%
Contains more Manganese +151%
Equal in Potassium - 169
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 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +20%
Contains more Iron +79.3%
Contains more Copper +15.7%
Contains more Selenium +100%
Contains more Magnesium +69.2%
Contains more Phosphorus +155%
Contains less Sodium -94.7%
Contains more Zinc +157.9%
Contains more Manganese +151%
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" 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 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 Choline +131.7%
Contains more Vitamin K +80.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 6% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 14% 59%
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 Choline +131.7%
Contains more Vitamin K +80.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +11.2%
Contains more Other +220.9%
Contains more Protein +214.3%
Contains more Carbs +205.8%
Equal in Fats - 0.15
Equal in Water - 83.23
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Water +11.2%
Contains more Other +220.9%
Contains more Protein +214.3%
Contains more Carbs +205.8%
Equal in Fats - 0.15
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +30%
Equal in Saturated Fat - 0.031
Equal in Polyunsaturated fat - 0.072
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +30%
Equal in Saturated Fat - 0.031
Equal in Polyunsaturated fat - 0.072

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Sauerkraut Vegetable Opinion
Net carbs 1.38g 8.69g Vegetable
Protein 0.91g 2.86g Vegetable
Fats 0.14g 0.15g Vegetable
Carbs 4.28g 13.09g Vegetable
Calories 19kcal 65kcal Vegetable
Fructose 0.04g Sauerkraut
Sugar 1.78g 3.12g Sauerkraut
Fiber 2.9g 4.4g Vegetable
Calcium 30mg 25mg Sauerkraut
Iron 1.47mg 0.82mg Sauerkraut
Magnesium 13mg 22mg Vegetable
Phosphorus 20mg 51mg Vegetable
Potassium 170mg 169mg Sauerkraut
Sodium 661mg 35mg Vegetable
Zinc 0.19mg 0.49mg Vegetable
Copper 0.096mg 0.083mg Sauerkraut
Manganese 0.151mg 0.379mg Vegetable
Selenium 0.6µg 0.3µg Sauerkraut
Vitamin A 18IU 4277IU Vegetable
Vitamin A RAE 1µg 214µg Vegetable
Vitamin E 0.14mg 0.38mg Vegetable
Vitamin C 14.7mg 3.2mg Sauerkraut
Vitamin B1 0.021mg 0.071mg Vegetable
Vitamin B2 0.022mg 0.12mg Vegetable
Vitamin B3 0.143mg 0.851mg Vegetable
Vitamin B5 0.093mg 0.151mg Vegetable
Vitamin B6 0.13mg 0.074mg Sauerkraut
Folate 24µg 19µg Sauerkraut
Choline 10.4mg 24.1mg Vegetable
Vitamin K 13µg 23.5µg Vegetable
Tryptophan 0.008mg 0.029mg Vegetable
Threonine 0.025mg 0.115mg Vegetable
Isoleucine 0.021mg 0.139mg Vegetable
Leucine 0.029mg 0.19mg Vegetable
Lysine 0.031mg 0.17mg Vegetable
Methionine 0.009mg 0.034mg Vegetable
Phenylalanine 0.023mg 0.12mg Vegetable
Valine 0.03mg 0.149mg Vegetable
Histidine 0.016mg 0.073mg Vegetable
Saturated Fat 0.034g 0.031g Vegetable
Monounsaturated Fat 0.013g 0.01g Sauerkraut
Polyunsaturated fat 0.067g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Sauerkraut
35%
Vegetable
Minerals Daily Need Coverage Score
24%
Sauerkraut
19%
Vegetable

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 - 34)
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.

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. 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.