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Sauerkraut vs Winter melon - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 1.78g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 550mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Sauerkraut Winter melon
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sauerkraut Winter melon
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
13
Sauerkraut
9
Winter melon
Mineral Summary Score
21
Sauerkraut
7
Winter melon

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 Iron +267.5%
Contains more Calcium +57.9%
Contains more Potassium +2733.3%
Contains more Magnesium +30%
Contains more Copper +317.4%
Contains more Zinc +221.1%
Contains less Sodium -83.2%
Equal in Phosphorus - 19
Contains more Iron +267.5%
Contains more Calcium +57.9%
Contains more Potassium +2733.3%
Contains more Magnesium +30%
Contains more Copper +317.4%
Contains more Zinc +221.1%
Contains less Sodium -83.2%
Equal in Phosphorus - 19

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 C +13.1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +271.4%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +43%
Contains more Vitamin C +13.1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +271.4%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +43%

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
5%
Sauerkraut
2%
Winter melon
Carbohydrates
4%
Sauerkraut
3%
Winter melon
Fats
1%
Sauerkraut
1%
Winter melon

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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 Sauerkraut Winter melon Opinion
Calories 19 13 Sauerkraut
Protein 0.91 0.4 Sauerkraut
Fats 0.14 0.2 Winter melon
Vitamin C 14.7 13 Sauerkraut
Carbs 4.28 3 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.4 Sauerkraut
Calcium 30 19 Sauerkraut
Potassium 170 6 Sauerkraut
Magnesium 13 10 Sauerkraut
Sugars 1.78 Sauerkraut
Fiber 2.9 2.9
Copper 0.096 0.023 Sauerkraut
Zinc 0.19 0.61 Winter melon
Starch
Phosphorus 20 19 Sauerkraut
Sodium 661 111 Winter melon
Vitamin A 18 0 Sauerkraut
Vitamin E 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.021 0.04 Winter melon
Vitamin B2 0.022 0.11 Winter melon
Vitamin B3 0.143 0.4 Winter melon
Vitamin B5 0.093 0.133 Winter melon
Vitamin B6 0.13 0.035 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.034 0.016 Winter melon
Monounsaturated Fat 0.013 0.037 Winter melon
Polyunsaturated fat 0.067 0.087 Winter melon
Tryptophan 0.008 0.002 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 0.009 Sauerkraut
Methionine 0.009 0.003 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
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.