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  6. Pumpkin flowers vs. Sauerkraut

Pumpkin flowers vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin flowers and sauerkraut

  • Pumpkin flowers are higher in vitamin A, vitamin C, and folate, yet sauerkraut is higher in iron.
  • Pumpkin flowers cover your daily vitamin A needs 39% more than sauerkraut.
  • Pumpkin flowers contain 5 times more vitamin B3 than sauerkraut. While pumpkin flowers contain 0.69mg of vitamin B3, sauerkraut contains only 0.143mg.
  • 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% 32% 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% 0.33% 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 +9600%
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

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Sauerkraut DV% diff.
Sodium 5mg 661mg 29%
Vitamin C 28mg 14.7mg 15%
Fiber 2.9g 12%
Vitamin K 13µg 11%
Vitamin A 97µg 1µg 11%
Copper 0.096mg 11%
Vitamin B6 0.13mg 10%
Iron 0.7mg 1.47mg 10%
Folate 59µg 24µg 9%
Manganese 0.151mg 7%
Phosphorus 49mg 20mg 4%
Vitamin B2 0.075mg 0.022mg 4%
Vitamin B3 0.69mg 0.143mg 3%
Magnesium 24mg 13mg 3%
Vitamin B1 0.042mg 0.021mg 2%
Zinc 0.19mg 2%
Choline 10.4mg 2%
Vitamin B5 0.093mg 2%
Calcium 39mg 30mg 1%
Vitamin E 0.14mg 1%
Calories 15kcal 19kcal 0%
Protein 1.03g 0.91g 0%
Fats 0.07g 0.14g 0%
Carbs 3.28g 4.28g 0%
Net carbs 3.28g 1.38g N/A
Potassium 173mg 170mg 0%
Sugar 1.78g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.036g 0.034g 0%
Monounsaturated fat 0.009g 0.013g 0%
Polyunsaturated fat 0.004g 0.067g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

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

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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.