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Summer squash vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 659mg)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 0.42g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Summer squash Sauerkraut
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Summer squash Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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
16
Summer squash
13
Sauerkraut
Mineral Summary Score
9
Summer squash
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 +54.1%
Contains more Magnesium +30.8%
Contains more Zinc +52.6%
Contains more Phosphorus +90%
Contains less Sodium -99.7%
Contains more Iron +320%
Contains more Calcium +100%
Contains more Copper +88.2%
Contains more Potassium +54.1%
Contains more Magnesium +30.8%
Contains more Zinc +52.6%
Contains more Phosphorus +90%
Contains less Sodium -99.7%
Contains more Iron +320%
Contains more Calcium +100%
Contains more Copper +88.2%

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 +15.6%
Contains more Vitamin A +1011.1%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +240.6%
Contains more Vitamin B5 +66.7%
Contains more Vitamin B6 +67.7%
Contains more Vitamin E +16.7%
Contains more Vitamin K +333.3%
Contains more Vitamin C +15.6%
Contains more Vitamin A +1011.1%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +240.6%
Contains more Vitamin B5 +66.7%
Contains more Vitamin B6 +67.7%
Contains more Vitamin E +16.7%
Contains more Vitamin K +333.3%

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
7%
Summer squash
5%
Sauerkraut
Carbohydrates
3%
Summer squash
4%
Sauerkraut
Fats
1%
Summer squash
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 Summer squash Sauerkraut Opinion
Calories 16 19 Sauerkraut
Protein 1.21 0.91 Summer squash
Fats 0.18 0.14 Summer squash
Vitamin C 17 14.7 Summer squash
Carbs 3.35 4.28 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 1.47 Sauerkraut
Calcium 15 30 Sauerkraut
Potassium 262 170 Summer squash
Magnesium 17 13 Summer squash
Sugars 2.2 1.78 Summer squash
Fiber 1.1 2.9 Sauerkraut
Copper 0.051 0.096 Sauerkraut
Zinc 0.29 0.19 Summer squash
Starch
Phosphorus 38 20 Summer squash
Sodium 2 661 Summer squash
Vitamin A 200 18 Summer squash
Vitamin E 0.12 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.048 0.021 Summer squash
Vitamin B2 0.142 0.022 Summer squash
Vitamin B3 0.487 0.143 Summer squash
Vitamin B5 0.155 0.093 Summer squash
Vitamin B6 0.218 0.13 Summer squash
Vitamin B12 0 0
Vitamin K 3 13 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.044 0.034 Sauerkraut
Monounsaturated Fat 0.016 0.013 Summer squash
Polyunsaturated fat 0.089 0.067 Summer squash
Tryptophan 0.011 0.008 Summer squash
Threonine 0.028 0.025 Summer squash
Isoleucine 0.042 0.021 Summer squash
Leucine 0.069 0.029 Summer squash
Lysine 0.065 0.031 Summer squash
Methionine 0.017 0.009 Summer squash
Phenylalanine 0.041 0.023 Summer squash
Valine 0.053 0.03 Summer squash
Histidine 0.025 0.016 Summer squash
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.