Quick Summary
When to Choose Kohlrabi (Raw)
When to Choose Sauerkraut
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Kohlrabi (Raw) | Sauerkraut | Winner |
|---|---|---|---|
| Calories | 36 | 27 | 🏆 Sauerkraut |
| Protein | 2.3g | 1.3g | 🏆 Kohlrabi (Raw) |
| Carbohydrates | 8.4g | 6.1g | |
| Fiber | 4.9g | 4.1g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Vitamin C
🏆 Kohlrabi (Raw) has 4.0x more
Health Benefits Comparison
Kohlrabi (Raw) Benefits
- Very high vitamin C (140% DV) - more than oranges
- Excellent fiber source (5g per cup)
- Contains glucosinolates with anti-cancer properties
- Good potassium source (14% DV) for blood pressure
- Extremely low calorie (36 per cup)
Sauerkraut Benefits
- Rich in probiotic bacteria (Lactobacillus species) support gut microbiome diversity
- Fermentation increases vitamin C bioavailability and preserves nutrients
- High in fiber (4g per cup) and enzymes that support digestion
- Glucosinolates from cabbage provide anti-inflammatory and potential anti-cancer effects
Practical Considerations
💰 Cost
Kohlrabi (Raw): Moderate
Sauerkraut: Moderate
🕒 Preparation
Kohlrabi (Raw): Easy
Sauerkraut: Easy
📦 Storage
Kohlrabi (Raw): Refrigerate
Sauerkraut: Refrigerate
🍽️ Versatility
Kohlrabi (Raw): Very versatile
Sauerkraut: Very versatile
The Bottom Line
Both Kohlrabi (Raw) and Sauerkraut are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kohlrabi (Raw) if:
Choose Sauerkraut if:
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kohlrabi (Raw) and Sauerkraut in Nutrivio
Compare how Kohlrabi (Raw) and Sauerkraut fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
