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Pumpkin vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 0.98g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 43)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 660mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Sauerkraut
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Pumpkin
13
Sauerkraut
Mineral Summary Score
12
Pumpkin
21
Sauerkraut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +100%
Contains more Copper +32.3%
Contains more Zinc +68.4%
Contains more Phosphorus +120%
Contains less Sodium -99.8%
Contains more Iron +83.8%
Contains more Calcium +42.9%
Equal in Magnesium - 13
Contains more Potassium +100%
Contains more Copper +32.3%
Contains more Zinc +68.4%
Contains more Phosphorus +120%
Contains less Sodium -99.8%
Contains more Iron +83.8%
Contains more Calcium +42.9%
Equal in Magnesium - 13

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +47194.4%
Contains more Vitamin E +657.1%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +220.4%
Contains more Vitamin C +63.3%
Contains more Vitamin B6 +113.1%
Contains more Vitamin K +1081.8%
Contains more Vitamin A +47194.4%
Contains more Vitamin E +657.1%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +220.4%
Contains more Vitamin C +63.3%
Contains more Vitamin B6 +113.1%
Contains more Vitamin K +1081.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Pumpkin
5%
Sauerkraut
Carbohydrates
7%
Pumpkin
4%
Sauerkraut
Fats
0%
Pumpkin
1%
Sauerkraut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin Sauerkraut Opinion
Calories 26 19 Pumpkin
Protein 1 0.91 Pumpkin
Fats 0.1 0.14 Sauerkraut
Vitamin C 9 14.7 Sauerkraut
Carbs 6.5 4.28 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 1.47 Sauerkraut
Calcium 21 30 Sauerkraut
Potassium 340 170 Pumpkin
Magnesium 12 13 Sauerkraut
Sugars 2.76 1.78 Pumpkin
Fiber 0.5 2.9 Sauerkraut
Copper 0.127 0.096 Pumpkin
Zinc 0.32 0.19 Pumpkin
Starch
Phosphorus 44 20 Pumpkin
Sodium 1 661 Pumpkin
Vitamin A 8513 18 Pumpkin
Vitamin E 1.06 0.14 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.021 Pumpkin
Vitamin B2 0.11 0.022 Pumpkin
Vitamin B3 0.6 0.143 Pumpkin
Vitamin B5 0.298 0.093 Pumpkin
Vitamin B6 0.061 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 1.1 13 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.052 0.034 Sauerkraut
Monounsaturated Fat 0.013 0.013
Polyunsaturated fat 0.005 0.067 Sauerkraut
Tryptophan 0.012 0.008 Pumpkin
Threonine 0.029 0.025 Pumpkin
Isoleucine 0.031 0.021 Pumpkin
Leucine 0.046 0.029 Pumpkin
Lysine 0.054 0.031 Pumpkin
Methionine 0.011 0.009 Pumpkin
Phenylalanine 0.032 0.023 Pumpkin
Valine 0.035 0.03 Pumpkin
Histidine 0.016 0.016
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.