Sauerkraut, canned, low sodium vs Kale, raw
Nutrition comparison per 100 g.
Sauerkraut, canned, low sodium
22 kcal
Kale, raw
35 kcal
Calories
22 kcal
35 kcal
Protein
0.9 g
2.9 g
Carbs
4.4 g
4.4 g
Fiber
2.5 g
4.1 g
Sugars
1.8 g
0.8 g
Fat
0.1 g
1.5 g
Sodium
308 mg
53 mg
Key takeaways
- Sauerkraut, canned, low sodium has 38% fewer calories (22 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 0.9 g).
- Sauerkraut, canned, low sodium has more carbs (4.4 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 2.5 g).
- Kale, raw has more sugars (0.8 g vs 1.8 g).
| Macronutrients | Sauerkraut, canned, low sodium | Kale, raw |
|---|---|---|
| Calories | 22 kcal | 35 kcal |
| Protein | 0.9 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 4.4 g | 4.4 g |
| Dietary Fiber | 2.5 g | 4.1 g |
| Total Sugars | 1.8 g | 0.8 g |
| Water | 92.5 g | 89.6 g |
| Carbohydrates | Sauerkraut, canned, low sodium | Kale, raw |
|---|---|---|
| Total Carbohydrate | 4.4 g | 4.4 g |
| Dietary Fiber | 2.5 g | 4.1 g |
| Total Sugars | 1.8 g | 0.8 g |
| Fats & Fatty Acids | Sauerkraut, canned, low sodium | Kale, raw |
|---|---|---|
| Total Fat | 0.1 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | 25.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 26.0 mg | 138.0 mg |
| Protein & Amino Acids | Sauerkraut, canned, low sodium | Kale, raw |
|---|---|---|
| Protein | 0.9 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Sauerkraut, canned, low sodium | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 769.0 mcg |
| Vitamin C | 14.7 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 0.7 mg |
| Vitamin K | 13.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 0.1 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 24.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Choline | 10.4 mg | ~ |
| Betaine | 0.5 mg | ~ |
| Minerals | Sauerkraut, canned, low sodium | Kale, raw |
|---|---|---|
| Calcium | 30.0 mg | 254.0 mg |
| Iron | 1.5 mg | 1.7 mg |
| Magnesium | 13.0 mg | 34.0 mg |
| Phosphorus | 20.0 mg | 56.0 mg |
| Potassium | 170.0 mg | 447.0 mg |
| Sodium | 308.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.6 mcg | 0.9 mcg |
| Sterols | Sauerkraut, canned, low sodium | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Sauerkraut, canned, low sodium | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 2.2 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Sauerkraut, canned, low sodium or Kale, raw?
Sauerkraut, canned, low sodium has fewer calories: 22 kcal for Sauerkraut, canned, low sodium vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Sauerkraut, canned, low sodium or Kale, raw?
Kale, raw has more protein: 0.9 g for Sauerkraut, canned, low sodium vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Sauerkraut, canned, low sodium or Kale, raw?
Kale, raw has more fiber: 2.5 g for Sauerkraut, canned, low sodium vs 4.1 g for Kale, raw per 100 g.
Is Sauerkraut, canned, low sodium or Kale, raw healthier?
Sauerkraut, canned, low sodium is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.