Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Vegetable vs Sauerkraut - In-Depth Nutrition Comparison

Compare

Summary of differences between Vegetable and Sauerkraut

  • Vegetable has more Vitamin A RAE, Manganese, Vitamin K, Vitamin B2, and Fiber, however Sauerkraut is higher in Vitamin C, and Iron.
  • Sauerkraut covers your daily need of Sodium 27% more than Vegetable.
  • Vegetable has 214 times more Vitamin A RAE than Sauerkraut. While Vegetable has 214µg of Vitamin A RAE, Sauerkraut has only 1µg.
  • Vegetable has less Sodium.

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

Infographic

Vegetable vs Sauerkraut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +69.2%
Contains more Phosphorus +155%
Contains less Sodium -94.7%
Contains more Zinc +157.9%
Contains more Calcium +20%
Contains more Iron +79.3%
Contains more Copper +15.7%
Equal in Potassium - 170
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Magnesium +69.2%
Contains more Phosphorus +155%
Contains less Sodium -94.7%
Contains more Zinc +157.9%
Contains more Calcium +20%
Contains more Iron +79.3%
Contains more Copper +15.7%
Equal in Potassium - 170

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 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%
Contains more Vitamin C +359.4%
Contains more Vitamin B6 +75.7%
Contains more Folate +26.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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%
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%
Contains more Vitamin C +359.4%
Contains more Vitamin B6 +75.7%
Contains more Folate +26.3%

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.
Vegetable Sauerkraut
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 Vegetable Sauerkraut Opinion
Net carbs 8.69g 1.38g Vegetable
Protein 2.86g 0.91g Vegetable
Fats 0.15g 0.14g Vegetable
Carbs 13.09g 4.28g Vegetable
Calories 65kcal 19kcal Vegetable
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 3.12g 1.78g Sauerkraut
Fiber 4.4g 2.9g Vegetable
Calcium 25mg 30mg Sauerkraut
Iron 0.82mg 1.47mg Sauerkraut
Magnesium 22mg 13mg Vegetable
Phosphorus 51mg 20mg Vegetable
Potassium 169mg 170mg Sauerkraut
Sodium 35mg 661mg Vegetable
Zinc 0.49mg 0.19mg Vegetable
Copper 0.083mg 0.096mg Sauerkraut
Vitamin A 4277IU 18IU Vegetable
Vitamin E 0.38mg 0.14mg Vegetable
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.2mg 14.7mg Sauerkraut
Vitamin B1 0.071mg 0.021mg Vegetable
Vitamin B2 0.12mg 0.022mg Vegetable
Vitamin B3 0.851mg 0.143mg Vegetable
Vitamin B5 0.151mg 0.093mg Vegetable
Vitamin B6 0.074mg 0.13mg Sauerkraut
Folate 19µg 24µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 23.5µg 13µg Vegetable
Tryptophan 0.029mg 0.008mg Vegetable
Threonine 0.115mg 0.025mg Vegetable
Isoleucine 0.139mg 0.021mg Vegetable
Leucine 0.19mg 0.029mg Vegetable
Lysine 0.17mg 0.031mg Vegetable
Methionine 0.034mg 0.009mg Vegetable
Phenylalanine 0.12mg 0.023mg Vegetable
Valine 0.149mg 0.03mg Vegetable
Histidine 0.073mg 0.016mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.031g 0.034g Vegetable
Monounsaturated Fat 0.01g 0.013g Sauerkraut
Polyunsaturated fat 0.072g 0.067g Vegetable

Which food is preferable for your diet?

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

People also compare

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
36
Vegetable
13
Sauerkraut
Mineral Summary Score
17
Vegetable
28
Sauerkraut

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
17%
Vegetable
5%
Sauerkraut
Carbohydrates
13%
Vegetable
4%
Sauerkraut
Fats
1%
Vegetable
1%
Sauerkraut

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

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.