Nutrition Comparison Tool
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Raw Cabbage
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Sauerkraut
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Cooked Cabbage (Boiled, Drained)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Cabbage 1 cup, chopped (x1) 1% DV 22 calories
  • Sauerkraut 1 cup (x1) 1% DV 27 calories
  • Cooked Cabbage (Boiled, Drained) 1 cup (x1) 2% DV 35 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Cabbage 1 cup, chopped (x1) 0% DV 0.09g
  • Sauerkraut 1 cup (x1) 0% DV 0.2g
  • Cooked Cabbage (Boiled, Drained) 1 cup (x1) 0% DV 0.09g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Cabbage 1 cup, chopped (x1) 2% DV 5.2g
  • Sauerkraut 1 cup (x1) 2% DV 6.1g
  • Cooked Cabbage (Boiled, Drained) 1 cup (x1) 3% DV 8.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Cabbage 1 cup, chopped (x1) 2% DV 1.1g
  • Sauerkraut 1 cup (x1) 3% DV 1.3g
  • Cooked Cabbage (Boiled, Drained) 1 cup (x1) 4% DV 1.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Cabbage 1 cup, chopped (x1) 0% DV 0mg
  • Sauerkraut 1 cup (x1) 0% DV 0mg
  • Cooked Cabbage (Boiled, Drained) 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Cabbage 1 cup, chopped (x1) 0% DV 0.03g
  • Sauerkraut 1 cup (x1) 0% DV 0.05g
  • Cooked Cabbage (Boiled, Drained) 1 cup (x1) 0% DV 0g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Cabbage 1 cup, chopped (x1) 8% DV 2.2g
  • Sauerkraut 1 cup (x1) 15% DV 4.1g
  • Cooked Cabbage (Boiled, Drained) 1 cup (x1) 10% DV 2.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Cabbage 1 cup, chopped (x1) 6% DV 2.8g
  • Sauerkraut 1 cup (x1) 5% DV 2.5g
  • Cooked Cabbage (Boiled, Drained) 1 cup (x1) 8% DV 4.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Cabbage 1 cup, chopped (x1) 2% DV 0.42mg
  • Sauerkraut 1 cup (x1) 12% DV 2.1mg
  • Cooked Cabbage (Boiled, Drained) 1 cup (x1) 1% DV 0.26mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Cabbage 1 cup, chopped (x1) 3% DV 35.6mg
  • Sauerkraut 1 cup (x1) 3% DV 42.6mg
  • Cooked Cabbage (Boiled, Drained) 1 cup (x1) 6% DV 72mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Cabbage 1 cup, chopped (x1) 3% DV 151.3mg
  • Sauerkraut 1 cup (x1) 5% DV 241.4mg
  • Cooked Cabbage (Boiled, Drained) 1 cup (x1) 6% DV 294mg
Comparison Table

Table Legend

  1. Raw Cabbage
  2. Sauerkraut
  3. Cooked Cabbage (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 89 142 150
Calories
(%DV)		 22
(1%)		 27
(1%)		 35
(2%)
Fat (g)
(%DV)		 0.09
(0%)		 0.2
(0%)		 0.09
(0%)
Protein (g)
(%DV)		 1.1
(2%)		 1.3
(3%)		 1.9
(4%)
Carbohydrate (g)
(%DV)		 5.2
(2%)		 6.1
(2%)		 8.3
(3%)
Sugars (g)
(%DV)		 2.8
(6%)		 2.5
(5%)		 4.2
(8%)
Fiber (g)
(%DV)		 2.2
(8%)		 4.1
(15%)		 2.8
(10%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.03
(0%)		 0.05
(0%)		 0
(0%)
Net-Carbs (g) 2.9
2
5.4
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 89 142 150
Calcium (mg)
(%DV)		 35.6
(3%)		 42.6
(3%)		 72
(6%)
Iron, Fe (mg)
(%DV)		 0.42
(2%)		 2.1
(12%)		 0.26
(1%)
Potassium, K (mg)
(%DV)		 151.3
(3%)		 241.4
(5%)		 294
(6%)
Magnesium (mg)
(%DV)		 10.7
(3%)		 18.5
(4%)		 22.5
(5%)
Phosphorus, P (mg)
(%DV)		 23.1
(2%)		 28.4
(2%)		 49.5
(4%)
Sodium (mg)
(%DV)		 16
(1%)		 938.6
(39%)		 12
(1%)
Zinc, Zn (mg)
(%DV)		 0.16
(1%)		 0.27
(2%)		 0.3
(3%)
Copper, Cu (mg)
(%DV)		 0.02
(2%)		 0.14
(15%)		 0.03
(3%)
Manganese (mg)
(%DV)		 0.14
(6%)		 0.21
(9%)		 0.31
(13%)
Selenium, Se (mcg)
(%DV)		 0.27
(0%)		 0.85
(2%)		 0.9
(2%)
Fluoride, F (mcg)
(%AI)		 0.89
(0%)		 9.9
(0%)		 1.5
(0%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0
--
0.15
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 89 142 150
Vitamin A, RAE (mcg)
(%DV)		 4.5
(0%)		 1.4
(0%)		 6
(1%)
Vitamin C (mg)
(%DV)		 32.6
(36%)		 20.9
(23%)		 56.3
(63%)
Thiamin (B1) (mg)
(%DV)		 0.05
(5%)		 0.03
(2%)		 0.09
(8%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.03
(2%)		 0.06
(4%)
Niacin (B3) (mg)
(%DV)		 0.21
(1%)		 0.2
(1%)		 0.37
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.19
(4%)		 0.13
(3%)		 0.26
(5%)
Vitamin B6 (mg)
(%DV)		 0.11
(6%)		 0.18
(11%)		 0.17
(10%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 38.3
(10%)		 34.1
(9%)		 45
(11%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 38.3
(10%)		 34.1
(9%)		 45
(11%)
Folate DFE (mcg)
(%)		 38.3
(10%)		 34.1
(9%)		 45
(11%)
Choline (mg)
(%DV)		 9.5
(2%)		 14.8
(3%)		 30.5
(6%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 37.4
(0%)		 11.4
(0%)		 72
(1%)
Carotene, alpha (mcg)
(%RDA)		 29.4
(0%)		 7.1
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 87.2 25.6 120
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 26.7
418.9
40.5
Vitamin E (mg)
(%DV)		 0.13
(1%)		 0.2
(1%)		 0.21
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 67.6
(56%)		 18.5
(15%)		 163.1
(136%)
Vitamin K1 (mcg) 0
--
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 89 142 150
Water (g) 82
131.4
138.9
Ash (g) 0.57
3
0.89
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.52
-4.45
-4.97
  Carbohydrates
Food # 1 2 3
Weight (g) 89 142 150
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.07
--
0
Glucose (Dextrose) (g) 1.5
0.2
2.4
Fructose (g) 1.3
0.06
1.7
Lactose (g) 0
--
0
Maltose (g) 0.01
--
0
Galactose (g) 0
--
0
Starch (g) 0
--
0
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 89 142 150
Monounsaturated Fats (g) 0.015
0.018
0.028
Polyunsaturated Fats (g) 0.015
0.095
0.035
Omega 3s (g)
(%AI)		 0
(0%)		 0.047
(3%)		 0.021
(1%)
Omega 6s (g)
(%AI)		 0.015
(0%)		 0.048
(0%)		 0.013
(0%)
Omega 3 to Omega 6 Ratio 0
0.97
1.56
Omega 6 to Omega 3 Ratio --
1.03
0.64
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0.001
0
Capric Acid (10:0) (g) 0
0.001
0
Lauric Acid (12:0) (g) 0
0.001
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0
0
Pentadecanoic Acid (15:0) (g) 0
--
0
Palmitic Acid (16:0) (g) 0.03
0.04
0
Margaric Acid (17:0) (g) 0
--
0
Stearic Acid (18:0) (g) 0
0.004
0
Arachidic Acid (20:0) (g) 0
--
0
Behenic Acid (22:0) (g) 0
--
0
Lignoceric Acid (24:0) (g) 0
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
0
Pentadecenoic Acid (15:1) (g) 0
--
0
Palmitoleic Acid (16:1) (g) 0
0
0.013
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
--
0
Oleic Acid (18:1) (g) 0.015
0.018
0.013
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.015
0.048
0.013
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0
0.047
0.021
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.01
--
0.015
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 89 142 150
Essential  
Histidine (mg)
(%RDI)		 20
(3%)		 23
(3%)		 33
(5%)
Isoleucine (mg)
(%RDI)		 27
(2%)		 30
(2%)		 45
(3%)
Leucine (mg)
(%RDI)		 36
(1%)		 41
(2%)		 62
(2%)
Lysine (mg)
(%RDI)		 39
(2%)		 44
(2%)		 65
(3%)
Methionine (mg)
(%RDI)		 11
(1%)		 13
(2%)		 18
(2%)
Phenylalanine (mg)
(%RDI)		 28
(3%)		 33
(4%)		 48
(5%)
Threonine (mg)
(%RDI)		 31
(3%)		 36
(3%)		 53
(5%)
Tryptophan (mg)
(%RDI)		 10
(3%)		 11
(4%)		 17
(6%)
Valine (mg)
(%RDI)		 37
(2%)		 43
(2%)		 63
(3%)
Conditional  
Arginine (mg) 67
75
111
Cystine (mg)
(%RDI)		 10
(3%)		 11
(4%)		 17
(6%)
Glycine (mg) 27
30
45
Proline (mg) 43
48
72
Tyrosine (mg)
(%RDI)		 17
(2%)		 20
(2%)		 29
(3%)
Non-Essential  
Alanine (mg) 37
43
63
Aspartic acid (mg) 109
124
182
Betaine (mg) 0.36
0.71
0.45
Glutamic acid (mg) 262
297
438
Hydroxyproline (mg) --
--
--
Serine (mg) 47
53
78
Data Source
Raw Cabbage
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Sauerkraut
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Cabbage (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.