Beets vs sauerkraut: which is healthier?
They are about equally nutrient-dense: beets scores 73/100 and sauerkraut 75/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Beets
43 kcal per 100 g. 1 beet: 82 g
Sauerkraut
19 kcal per 100 g. 1/2 cup: 71 g
Which to pick for your goal
- Fewer caloriesSauerkraut43 vs 19 kcal per 100 g
- More proteinBeets1.6 vs 0.9 g per 100 g
- More fiberAbout even2.8 vs 2.9 g per 100 g
- Less sugarSauerkraut6.8 vs 1.8 g per 100 g
- More potassiumBeets325 vs 170 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Beets, 100 g | Sauerkraut, 100 g | Beets, 82 g | Sauerkraut, 71 g |
|---|---|---|---|---|
| Calories | 43 kcal | 19 kcal | 35 kcal | 13 kcal |
| Protein | 1.6 g | 0.9 g | 1.3 g | 0.6 g |
| Carbohydrates | 9.6 g | 4.3 g | 7.8 g | 3 g |
| Sugars | 6.8 g | 1.8 g | 5.5 g | 1.3 g |
| Fiber | 2.8 g | 2.9 g | 2.3 g | 2.1 g |
| Fat | 0.2 g | 0.1 g | 0.1 g | <0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 4.9 mg | 15 mg | 4 mg | 10 mg |
| Vitamin A | 2 µg | 1 µg | 1.6 µg | 0.7 µg |
| Potassium | 325 mg | 170 mg | 267 mg | 121 mg |
| Iron | 0.8 mg | 1.5 mg | 0.7 mg | 1 mg |
| Calcium | 16 mg | 30 mg | 13 mg | 21 mg |
| Magnesium | 23 mg | 13 mg | 19 mg | 9.2 mg |
| Sodium | 78 mg | 661 mg | 64 mg | 469 mg |
Last updated . Scores use the HowHealthyIs Score method.