Sauerkraut vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, parsley, dried is higher in more vitamins & minerals
Calories (kcal)
Sauerkraut 19
Spices 292
Protein (g)
Sauerkraut 0.910
Spices 26.6
Carbs (g)
Sauerkraut 4.28
Spices 50.6
Fat (g)
Sauerkraut 0.140
Spices 5.48
Fiber (g)
Sauerkraut 2.90
Spices 26.7
Quick answers
Which has more protein?
Spices, parsley, dried — 26.6g vs 0.910g per 100g.
Which has fewer calories?
Sauerkraut, canned, solids and liquids — 19 vs 292 kcal per 100g.
Which is more nutrient-dense?
Spices, parsley, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Sauerkraut | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 19 kcal | 292 kcal | -93% |
| Macronutrients | |||
| Water | 92.5 g | 5.89 g | +1471% |
| Protein | 0.910 g | 26.6 g | -97% |
| Total lipid (fat) | 0.140 g | 5.48 g | -97% |
| Carbohydrate, by difference | 4.28 g | 50.6 g | -92% |
| Fiber, total dietary | 2.90 g | 26.7 g | -89% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.034 g | 1.38 g | -98% |
| Fatty acids, total monounsaturated | 0.013 g | 0.761 g | -98% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 14.7 mg | 125 mg | -88% |
| Thiamin (Vitamin B1) | 0.021 mg | 0.196 mg | -89% |
| Riboflavin (Vitamin B2) | 0.022 mg | 2.38 mg | -99% |
| Niacin (Vitamin B3) | 0.143 mg | 9.94 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.093 mg | 1.06 mg | -91% |
| Vitamin B-6 — Pyridoxine | 0.130 mg | 0.900 mg | -86% |
| Biotin (Vitamin B7) | 24.0 ug | 180 ug | -87% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 10.4 mg | 97.1 mg | -89% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 97.0 ug | -99% |
| Carotene, beta | 8.00 ug | 1152 ug | -99% |
| Carotene, alpha | 5.00 ug | 17.0 ug | -71% |
| Vitamin E (alpha-tocopherol) | 0.140 mg | 8.96 mg | -98% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 30.0 mg | 1140 mg | -97% |
| Iron, Fe | 1.47 mg | 22.0 mg | -93% |
| Magnesium, Mg | 13.0 mg | 400 mg | -97% |
| Phosphorus, P | 20.0 mg | 436 mg | -95% |
| Potassium, K | 170 mg | 2683 mg | -94% |
| Sodium, Na | 661 mg | 452 mg | +46% |
| Zinc, Zn | 0.190 mg | 5.44 mg | -97% |
| Copper, Cu | 0.096 mg | 0.780 mg | -88% |
| Manganese, Mn | 0.151 mg | 9.81 mg | -98% |
| Selenium, Se | 0.600 ug | 14.1 ug | -96% |
| Other Nutrients | |||
| Energy | 78.0 kj | 1220 kj | -94% |
| Ash | 2.15 g | 11.4 g | -81% |
| Total Sugars | 1.78 g | 7.27 g | -76% |
| Sucrose | — | 4.09 g | |
| Glucose | 0.140 g | 2.76 g | -95% |
| Fructose | 0.040 g | 0.420 g | -90% |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Fluoride, F | 7.00 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 24.0 ug | 180 ug | -87% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 24.0 ug | 180 ug | -87% |
| Betaine | 0.500 mg | 1.80 mg | -72% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 4.00 ug | -100% |
| Vitamin A, IU | 18.0 IU | 1939 IU | -99% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 295 ug | 2428 ug | -88% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.020 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 1.53 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 13.0 ug | 1360 ug | -99% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.001 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.001 g | 0 g | |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.028 g | 1.22 g | -98% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.058 g | -95% |
| SFA 20:0 (Arachidic acid) | — | 0.005 g | |
| SFA 22:0 (Behenic acid) | — | 0.028 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.063 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.013 g | 0.761 g | -98% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.761 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.067 g | 3.12 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.034 g | 1.25 g | -97% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 1.25 g | |
| PUFA 18:2 CLAs | — | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.033 g | 1.88 g | -98% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 1.86 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.016 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| Tryptophan (EAA) | 0.008 g | 0.475 g | -98% |
| Threonine (EAA) | 0.025 g | 1.19 g | -98% |
| Isoleucine (EAA, BCAA) | 0.021 g | 1.55 g | -99% |
| Leucine (EAA, BCAA) | 0.029 g | 2.79 g | -99% |
| Lysine (EAA) | 0.031 g | 2.10 g | -99% |
| Methionine (EAA) | 0.009 g | 0.596 g | -98% |
| Cystine (conditionally essential) | 0.008 g | 0.298 g | -97% |
| Phenylalanine (EAA) | 0.023 g | 1.71 g | -99% |
| Tyrosine (conditionally essential) | 0.014 g | 1.16 g | -99% |
| Valine (EAA, BCAA) | 0.030 g | 2.02 g | -99% |
| Arginine (conditionally essential) | 0.053 g | 1.76 g | -97% |
| Histidine (EAA) | 0.016 g | 0.718 g | -98% |
| Alanine | 0.030 g | 1.78 g | -98% |
| Aspartic acid | 0.087 g | 3.17 g | -97% |
| Glutamic acid | 0.209 g | 3.69 g | -94% |
| Glycine (conditionally essential) | 0.021 g | 1.76 g | -99% |
| Proline (conditionally essential) | 0.034 g | 2.01 g | -98% |
| Serine | 0.037 g | 1.16 g | -97% |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Apigenin | 0.020 mg | 4504 mg | -100% |
| Luteolin | 0 mg | 19.8 mg | -100% |
| Kaempferol | 0.030 mg | 0 mg | |
| Myricetin | 0.010 mg | — | |
| Quercetin | 0.010 mg | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | 1.50 mg | -40% |
| Choline from phosphatidylcholine | 0.600 mg | 72.0 mg | -99% |
| Choline from phosphocholine | 0 mg | 6.60 mg | -100% |
| Choline from sphingomyelin | 0.200 mg | 0 mg | |
| Free Choline | 8.70 mg | 17.0 mg | -49% |
| Total Choline | 10.0 mg | 97.0 mg | -90% |
| Fluoride | |||
| Mean mcg/100g ** | 7.00 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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