Kimchi
1 cup (150g)
Sauerkraut
1 cup (142g)
Kimchi vs Sauerkraut
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Kimchi wins
Ties
Sauerkraut wins
Kimchi leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Kimchi
Nutrient
Sauerkraut
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Vitamin C
Folate
Vitamin A
Vitamin K
Vitamin E
Fiber
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Kimchi (vegetarian, vegan, pescatarian, dairy_free, nut_free) •Sauerkraut (vegetarian, vegan, pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Sauerkraut is $1.00/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Vitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
B6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.