Sauerkraut, canned, low sodium vs Spinach, raw
Nutrition comparison per 100 g.
Sauerkraut, canned, low sodium
22 kcal
Spinach, raw
23 kcal
Calories
22 kcal
23 kcal
Protein
0.9 g
2.9 g
Carbs
4.4 g
3.6 g
Fiber
2.5 g
2.2 g
Sugars
1.8 g
0.4 g
Fat
0.1 g
0.4 g
Sodium
308 mg
79 mg
Key takeaways
- Sauerkraut, canned, low sodium has 5% fewer calories (22 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 0.9 g).
- Spinach, raw has more carbs (3.6 g vs 4.4 g).
- Sauerkraut, canned, low sodium has more fiber (2.5 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 1.8 g).
| Macronutrients | Sauerkraut, canned, low sodium | Spinach, raw |
|---|---|---|
| Calories | 22 kcal | 23 kcal |
| Protein | 0.9 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 4.4 g | 3.6 g |
| Dietary Fiber | 2.5 g | 2.2 g |
| Total Sugars | 1.8 g | 0.4 g |
| Water | 92.5 g | 91.4 g |
| Carbohydrates | Sauerkraut, canned, low sodium | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 4.4 g | 3.6 g |
| Dietary Fiber | 2.5 g | 2.2 g |
| Total Sugars | 1.8 g | 0.4 g |
| Fats & Fatty Acids | Sauerkraut, canned, low sodium | Spinach, raw |
|---|---|---|
| Total Fat | 0.1 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.2 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | 25.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 26.0 mg | 26.0 mg |
| Protein & Amino Acids | Sauerkraut, canned, low sodium | Spinach, raw |
|---|---|---|
| Protein | 0.9 g | 2.9 g |
| Histidine | ~ | 64.0 mg |
| Isoleucine | ~ | 147.0 mg |
| Leucine | ~ | 223.0 mg |
| Lysine | ~ | 174.0 mg |
| Methionine | ~ | 53.0 mg |
| Phenylalanine | ~ | 129.0 mg |
| Threonine | ~ | 122.0 mg |
| Tryptophan | ~ | 39.0 mg |
| Valine | ~ | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | ~ | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | ~ | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | ~ | 108.0 mg |
| Vitamins | Sauerkraut, canned, low sodium | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 469.0 mcg |
| Vitamin C | 14.7 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 2.0 mg |
| Vitamin K | 13.0 mcg | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 0.1 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 24.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 10.4 mg | 19.3 mg |
| Betaine | 0.5 mg | 102.6 mg |
| Minerals | Sauerkraut, canned, low sodium | Spinach, raw |
|---|---|---|
| Calcium | 30.0 mg | 99.0 mg |
| Iron | 1.5 mg | 2.7 mg |
| Magnesium | 13.0 mg | 79.0 mg |
| Phosphorus | 20.0 mg | 49.0 mg |
| Potassium | 170.0 mg | 558.0 mg |
| Sodium | 308.0 mg | 79.0 mg |
| Zinc | 0.2 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.6 mcg | 1.0 mcg |
| Sterols | Sauerkraut, canned, low sodium | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Sauerkraut, canned, low sodium | Spinach, 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 | 1.7 g |
Frequently asked questions
Which has fewer calories, Sauerkraut, canned, low sodium or Spinach, raw?
Sauerkraut, canned, low sodium has fewer calories: 22 kcal for Sauerkraut, canned, low sodium vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Sauerkraut, canned, low sodium or Spinach, raw?
Spinach, raw has more protein: 0.9 g for Sauerkraut, canned, low sodium vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Sauerkraut, canned, low sodium or Spinach, raw?
Sauerkraut, canned, low sodium has more fiber: 2.5 g for Sauerkraut, canned, low sodium vs 2.2 g for Spinach, raw per 100 g.
Is Sauerkraut, canned, low sodium or Spinach, raw healthier?
Sauerkraut, canned, low sodium is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.