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Winter melon vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between Winter melon and Sauerkraut

  • Winter melon has more Vitamin B2, however, Sauerkraut has more Iron, Copper, and Vitamin B6.
  • Sauerkraut's daily need coverage for Sodium is 24% more.
  • Winter melon has 5 times more Vitamin B2 than Sauerkraut. Winter melon has 0.11mg of Vitamin B2, while Sauerkraut has 0.022mg.
  • Winter melon is lower in Sodium.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Sauerkraut, canned, solids and liquids.

Infographic

Winter melon vs Sauerkraut infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -83.2%
Contains more Zinc +221.1%
Contains more Calcium +57.9%
Contains more Iron +267.5%
Contains more Magnesium +30%
Contains more Potassium +2733.3%
Contains more Copper +317.4%
Contains more Manganese +160.3%
Contains more Selenium +200%
Equal in Phosphorus - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains less Sodium -83.2%
Contains more Zinc +221.1%
Contains more Calcium +57.9%
Contains more Iron +267.5%
Contains more Magnesium +30%
Contains more Potassium +2733.3%
Contains more Copper +317.4%
Contains more Manganese +160.3%
Contains more Selenium +200%
Equal in Phosphorus - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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 A +∞%
Contains more Vitamin C +13.1%
Contains more Vitamin B6 +271.4%
Contains more Folate +380%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
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 A +∞%
Contains more Vitamin C +13.1%
Contains more Vitamin B6 +271.4%
Contains more Folate +380%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +42.9%
Contains more Protein +127.5%
Contains more Carbs +42.7%
Contains more Other +616.7%
Equal in Water - 92.52
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Fats +42.9%
Contains more Protein +127.5%
Contains more Carbs +42.7%
Contains more Other +616.7%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +29.9%
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +29.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Sauerkraut
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Winter melon Sauerkraut Opinion
Net carbs 0.1g 1.38g Sauerkraut
Protein 0.4g 0.91g Sauerkraut
Fats 0.2g 0.14g Winter melon
Carbs 3g 4.28g Sauerkraut
Calories 13kcal 19kcal Sauerkraut
Fructose 0.04g Sauerkraut
Sugar 1.78g Winter melon
Fiber 2.9g 2.9g
Calcium 19mg 30mg Sauerkraut
Iron 0.4mg 1.47mg Sauerkraut
Magnesium 10mg 13mg Sauerkraut
Phosphorus 19mg 20mg Sauerkraut
Potassium 6mg 170mg Sauerkraut
Sodium 111mg 661mg Winter melon
Zinc 0.61mg 0.19mg Winter melon
Copper 0.023mg 0.096mg Sauerkraut
Manganese 0.058mg 0.151mg Sauerkraut
Selenium 0.2µg 0.6µg Sauerkraut
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.14mg Sauerkraut
Vitamin C 13mg 14.7mg Sauerkraut
Vitamin B1 0.04mg 0.021mg Winter melon
Vitamin B2 0.11mg 0.022mg Winter melon
Vitamin B3 0.4mg 0.143mg Winter melon
Vitamin B5 0.133mg 0.093mg Winter melon
Vitamin B6 0.035mg 0.13mg Sauerkraut
Folate 5µg 24µg Sauerkraut
Vitamin K 13µg Sauerkraut
Tryptophan 0.002mg 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.009mg 0.031mg Sauerkraut
Methionine 0.003mg 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.016g 0.034g Winter melon
Monounsaturated Fat 0.037g 0.013g Winter melon
Polyunsaturated fat 0.087g 0.067g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Winter melon
13%
Sauerkraut
Minerals Daily Need Coverage Score
8%
Winter melon
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.