Kimchi vs. Pickles

Nutrition comparison of Kimchi and Pickles


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kimchi versus pickles (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kimchi and pickles:

  • Kimchi is a great source of iron.
  • Pickle has more thiamin and pantothenic acid, however, kimchi contains more riboflavin, niacin, Vitamin B6 and folate.
  • Pickle is a great source of calcium.
Detailed nutritional comparison of kimchi and pickles is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kimchi (Cabbage, kimchi) and Pickles (Pickles, cucumber, dill or kosher dill) . Have a correction or suggestions? Shoot us an email.


Image of Kimchi src
Image of Pickles src

Calories and Carbs

calories

Pickles and kimchi contain similar amounts of calories - pickle has 12 calories per 100 grams and kimchi has 15 calories.

For macronutrient ratios, kimchi is heavier in protein, lighter in carbs and heavier in fat compared to pickles per calorie. Kimchi has a macronutrient ratio of 24:51:25 and for pickles, 14:66:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kimchi Pickles
Protein 24% 14%
Carbohydrates 51% 66%
Fat 25% 20%
Alcohol ~ ~

carbohydrates

Both pickles and kimchi are low in carbohydrates - pickle has 2.4g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.

The carbs in pickles are made of 52% sugar and 48% dietary fiber, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.

dietary fiber

Kimchi has 60% more dietary fiber than pickle - pickle has 1g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.

sugar

Pickles and kimchi contain similar amounts of sugar - pickle has 1.1g of sugar per 100 grams and kimchi has 1.1g of sugar.



Protein

protein

Pickles and kimchi contain similar amounts of protein - pickle has 0.5g of protein per 100 grams and kimchi has 1.1g of protein.

Fat

saturated fat

Both pickles and kimchi are low in saturated fat - pickle has 0.08g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.

Vitamins

Vitamin C

Pickle has more Vitamin C than kimchi - pickle has 2.3mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.

Vitamin A

Pickles and kimchi contain similar amounts of Vitamin A - pickle has 6ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.

Vitamin E

Pickles and kimchi contain similar amounts of Vitamin E - pickle has 0.03mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.

Vitamin K

Kimchi has 152% more Vitamin K than pickle - pickle has 17.3ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.

The B Vitamins

Pickle has more thiamin and pantothenic acid, however, kimchi contains more riboflavin, niacin, Vitamin B6 and folate.

Kimchi Pickles
Thiamin 0.01 MG 0.045 MG
Riboflavin 0.21 MG 0.057 MG
Niacin 1.1 MG 0.109 MG
Pantothenic acid ~ 0.201 MG
Vitamin B6 0.213 MG 0.035 MG
Folate 52 UG 8 UG

Minerals

calcium

Pickle is a great source of calcium and it has 73% more calcium than kimchi - pickle has 57mg of calcium per 100 grams and kimchi has 33mg of calcium.

iron

Kimchi is a great source of iron and it has 862% more iron than pickle - pickle has 0.26mg of iron per 100 grams and kimchi has 2.5mg of iron.

potassium

Pickles and kimchi contain similar amounts of potassium - pickle has 117mg of potassium per 100 grams and kimchi has 151mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both kimchi and pickles contain significant amounts of beta-carotene and lutein + zeaxanthin.

Kimchi Pickles
beta-carotene 55 UG 53 UG
alpha-carotene 1 UG 13 UG
lutein + zeaxanthin 49 UG 28 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both kimchi and pickles contain significant amounts of alpha linoleic acid (ALA).

Kimchi Pickles
alpha linoleic acid 0.137 G 0.07 G
Total 0.137 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, both kimchi and pickles contain significant amounts of linoleic acid.

Kimchi Pickles
linoleic acid 0.104 G 0.052 G
Total 0.104 G 0.052 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Kimchi (Cabbage, kimchi) and Pickles (Pickles, cucumber, dill or kosher dill) .

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