Sauerkraut, canned, low sodium vs Cauliflower, raw
Nutrition comparison per 100 g.
Sauerkraut, canned, low sodium
22 kcal
Cauliflower, raw
28 kcal
Calories
22 kcal
28 kcal
Protein
0.9 g
1.6 g
Carbs
4.4 g
4.7 g
Fiber
2.5 g
1.9 g
Sugars
1.8 g
1.9 g
Fat
0.1 g
0.2 g
Sodium
308 mg
30 mg
Key takeaways
- Sauerkraut, canned, low sodium has 20% fewer calories (22 kcal vs 28 kcal).
- Cauliflower, raw has more protein (1.6 g vs 0.9 g).
- Sauerkraut, canned, low sodium has more carbs (4.4 g vs 4.7 g).
- Sauerkraut, canned, low sodium has more fiber (2.5 g vs 1.9 g).
- Sauerkraut, canned, low sodium has more sugars (1.8 g vs 1.9 g).
| Macronutrients | Sauerkraut, canned, low sodium | Cauliflower, raw |
|---|---|---|
| Calories | 22 kcal | 28 kcal |
| Protein | 0.9 g | 1.6 g |
| Total Fat | 0.1 g | 0.2 g |
| Total Carbohydrate | 4.4 g | 4.7 g |
| Dietary Fiber | 2.5 g | 1.9 g |
| Total Sugars | 1.8 g | 1.9 g |
| Water | 92.5 g | 92.7 g |
| Carbohydrates | Sauerkraut, canned, low sodium | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 4.4 g | 4.7 g |
| Dietary Fiber | 2.5 g | 1.9 g |
| Total Sugars | 1.8 g | 1.9 g |
| Fats & Fatty Acids | Sauerkraut, canned, low sodium | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.1 g | 0.2 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.0 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | 25.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 26.0 mg | 8.0 mg |
| Protein & Amino Acids | Sauerkraut, canned, low sodium | Cauliflower, raw |
|---|---|---|
| Protein | 0.9 g | 1.6 g |
| Histidine | ~ | 56.0 mg |
| Isoleucine | ~ | 71.0 mg |
| Leucine | ~ | 106.0 mg |
| Lysine | ~ | 217.0 mg |
| Methionine | ~ | 20.0 mg |
| Phenylalanine | ~ | 65.0 mg |
| Threonine | ~ | 76.0 mg |
| Tryptophan | ~ | 20.0 mg |
| Valine | ~ | 125.0 mg |
| Alanine | ~ | 116.0 mg |
| Arginine | ~ | 86.0 mg |
| Aspartic Acid | ~ | 177.0 mg |
| Cystine | ~ | 20.0 mg |
| Glutamic Acid | ~ | 257.0 mg |
| Glycine | ~ | 71.0 mg |
| Proline | ~ | 71.0 mg |
| Serine | ~ | 86.0 mg |
| Tyrosine | ~ | 51.0 mg |
| Vitamins | Sauerkraut, canned, low sodium | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 0.0 mcg |
| Vitamin C | 14.7 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 0.1 mg |
| Vitamin K | 13.0 mcg | 15.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 0.1 mg | 0.5 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 24.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.7 mg |
| Choline | 10.4 mg | 44.3 mg |
| Betaine | 0.5 mg | ~ |
| Minerals | Sauerkraut, canned, low sodium | Cauliflower, raw |
|---|---|---|
| Calcium | 30.0 mg | 22.0 mg |
| Iron | 1.5 mg | 0.4 mg |
| Magnesium | 13.0 mg | 15.0 mg |
| Phosphorus | 20.0 mg | 44.0 mg |
| Potassium | 170.0 mg | 299.0 mg |
| Sodium | 308.0 mg | 30.0 mg |
| Zinc | 0.2 mg | 0.3 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 0.2 mg | 0.2 mg |
| Selenium | 0.6 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Sauerkraut, canned, low sodium | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Sauerkraut, canned, low sodium | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 2.2 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Sauerkraut, canned, low sodium or Cauliflower, raw?
Sauerkraut, canned, low sodium has fewer calories: 22 kcal for Sauerkraut, canned, low sodium vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Sauerkraut, canned, low sodium or Cauliflower, raw?
Cauliflower, raw has more protein: 0.9 g for Sauerkraut, canned, low sodium vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Sauerkraut, canned, low sodium or Cauliflower, raw?
Sauerkraut, canned, low sodium has more fiber: 2.5 g for Sauerkraut, canned, low sodium vs 1.9 g for Cauliflower, raw per 100 g.
Is Sauerkraut, canned, low sodium or Cauliflower, raw healthier?
Sauerkraut, canned, low sodium is lower in calories, and Cauliflower, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.