Sauerkraut, canned, solids and liquids vs Kale, raw
Nutrition comparison per 100 g.
Sauerkraut, canned, solids and liquids
19 kcal
Kale, raw
35 kcal
Calories
19 kcal
35 kcal
Protein
0.9 g
2.9 g
Carbs
4.3 g
4.4 g
Fiber
2.9 g
4.1 g
Sugars
1.8 g
0.8 g
Fat
0.1 g
1.5 g
Sodium
661 mg
53 mg
Key takeaways
- Sauerkraut, canned, solids and liquids has 47% fewer calories (19 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 0.9 g).
- Sauerkraut, canned, solids and liquids has more carbs (4.3 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 2.9 g).
- Kale, raw has more sugars (0.8 g vs 1.8 g).
| Macronutrients | Sauerkraut, canned, solids and liquids | Kale, raw |
|---|---|---|
| Calories | 19 kcal | 35 kcal |
| Protein | 0.9 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 4.3 g | 4.4 g |
| Dietary Fiber | 2.9 g | 4.1 g |
| Total Sugars | 1.8 g | 0.8 g |
| Water | 92.5 g | 89.6 g |
| Carbohydrates | Sauerkraut, canned, solids and liquids | Kale, raw |
|---|---|---|
| Total Carbohydrate | 4.3 g | 4.4 g |
| Dietary Fiber | 2.9 g | 4.1 g |
| Total Sugars | 1.8 g | 0.8 g |
| Fats & Fatty Acids | Sauerkraut, canned, solids and liquids | 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 | 0.0 g |
| Omega-3 Fatty Acids | 33.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 34.0 mg | 138.0 mg |
| Protein & Amino Acids | Sauerkraut, canned, solids and liquids | Kale, raw |
|---|---|---|
| Protein | 0.9 g | 2.9 g |
| Histidine | 16.0 mg | 69.0 mg |
| Isoleucine | 21.0 mg | 197.0 mg |
| Leucine | 29.0 mg | 231.0 mg |
| Lysine | 31.0 mg | 197.0 mg |
| Methionine | 9.0 mg | 32.0 mg |
| Phenylalanine | 23.0 mg | 169.0 mg |
| Threonine | 25.0 mg | 147.0 mg |
| Tryptophan | 8.0 mg | 40.0 mg |
| Valine | 30.0 mg | 181.0 mg |
| Alanine | 30.0 mg | 166.0 mg |
| Arginine | 53.0 mg | 184.0 mg |
| Aspartic Acid | 87.0 mg | 295.0 mg |
| Cystine | 8.0 mg | 44.0 mg |
| Glutamic Acid | 209.0 mg | 374.0 mg |
| Glycine | 21.0 mg | 159.0 mg |
| Proline | 34.0 mg | 196.0 mg |
| Serine | 37.0 mg | 139.0 mg |
| Tyrosine | 14.0 mg | 117.0 mg |
| Vitamins | Sauerkraut, canned, solids and liquids | 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, solids and liquids | 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 | 661.0 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 |
| Fluoride | 7.0 mcg | ~ |
| Sterols | Sauerkraut, canned, solids and liquids | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Sauerkraut, canned, solids and liquids | 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, solids and liquids or Kale, raw?
Sauerkraut, canned, solids and liquids has fewer calories: 19 kcal for Sauerkraut, canned, solids and liquids vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Sauerkraut, canned, solids and liquids or Kale, raw?
Kale, raw has more protein: 0.9 g for Sauerkraut, canned, solids and liquids vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Sauerkraut, canned, solids and liquids or Kale, raw?
Kale, raw has more fiber: 2.9 g for Sauerkraut, canned, solids and liquids vs 4.1 g for Kale, raw per 100 g.
Is Sauerkraut, canned, solids and liquids or Kale, raw healthier?
Sauerkraut, canned, solids and liquids 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.