Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin flowers vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

A recap on differences between pumpkin flowers and sauerkraut

  • Pumpkin flowers are higher in vitamin C, vitamin A, and folate, yet sauerkraut is higher in iron.
  • Sauerkraut covers your daily sodium needs 29% more than pumpkin flowers.
  • Pumpkin flowers contain 97 times more Vitamin A than sauerkraut. While pumpkin flowers contain 97µg of Vitamin A, sauerkraut contains only 1µg.
  • The amount of sodium in pumpkin flowers is lower.

Food varieties used in this article are Pumpkin flowers, raw and Sauerkraut, canned, solids and liquids.

Infographic

Pumpkin flowers vs Sauerkraut infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +84.6%
Contains more CalciumCalcium +30%
Contains more PhosphorusPhosphorus +145%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +16.7%
Contains more IronIron +110%
~equal in Potassium ~170mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 93% 117% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 1.1% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +90.5%
Contains more Vitamin AVitamin A +10716.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +240.9%
Contains more Vitamin B3Vitamin B3 +382.5%
Contains more FolateFolate +145.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 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 ProteinProtein +13.2%
Contains more FatsFats +100%
Contains more CarbsCarbs +30.5%
Contains more OtherOther +357.4%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 18% 8%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
30% 11% 59%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated Fat +44.4%
Contains more Poly. FatPolyunsaturated fat +1575%
~equal in Saturated Fat ~0.034g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin flowers Sauerkraut
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Sauerkraut Opinion
Calories 15kcal 19kcal Sauerkraut
Protein 1.03g 0.91g Pumpkin flowers
Fats 0.07g 0.14g Sauerkraut
Vitamin C 28mg 14.7mg Pumpkin flowers
Net carbs 3.28g 1.38g Pumpkin flowers
Carbs 3.28g 4.28g Sauerkraut
Magnesium 24mg 13mg Pumpkin flowers
Calcium 39mg 30mg Pumpkin flowers
Potassium 173mg 170mg Pumpkin flowers
Iron 0.7mg 1.47mg Sauerkraut
Sugar 1.78g Pumpkin flowers
Fiber 2.9g Sauerkraut
Copper 0.096mg Sauerkraut
Zinc 0.19mg Sauerkraut
Phosphorus 49mg 20mg Pumpkin flowers
Sodium 5mg 661mg Pumpkin flowers
Vitamin A 1947IU 18IU Pumpkin flowers
Vitamin A 97µg 1µg Pumpkin flowers
Vitamin E 0.14mg Sauerkraut
Manganese 0.151mg Sauerkraut
Selenium 0.7µg 0.6µg Pumpkin flowers
Vitamin B1 0.042mg 0.021mg Pumpkin flowers
Vitamin B2 0.075mg 0.022mg Pumpkin flowers
Vitamin B3 0.69mg 0.143mg Pumpkin flowers
Vitamin B5 0.093mg Sauerkraut
Vitamin B6 0.13mg Sauerkraut
Vitamin K 13µg Sauerkraut
Folate 59µg 24µg Pumpkin flowers
Choline 10.4mg Sauerkraut
Saturated Fat 0.036g 0.034g Sauerkraut
Monounsaturated Fat 0.009g 0.013g Sauerkraut
Polyunsaturated fat 0.004g 0.067g Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Fructose 0.04g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
23%
Pumpkin flowers
12%
Sauerkraut
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 656mg)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.