Pumpkin vs. Sauerkraut — In-Depth Nutrition Comparison
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Differences between Pumpkin and Sauerkraut
- Pumpkin has more Vitamin A RAE, Vitamin B2, and Vitamin E , while Sauerkraut has more Vitamin K, Fiber, Iron, Vitamin C, and Vitamin B6.
- Pumpkin's daily need coverage for Vitamin A RAE is 47% higher.
- Sauerkraut contains 8 times less Vitamin E than Pumpkin. Pumpkin contains 1.06mg of Vitamin E , while Sauerkraut contains 0.14mg.
- The amount of Sodium in Pumpkin is lower.
The food types used in this comparison are Pumpkin, raw and Sauerkraut, canned, solids and liquids.
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
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Phosphorus
+120%
Contains
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Potassium
+100%
Contains
less
Sodium
-99.8%
Contains
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Zinc
+68.4%
Contains
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Copper
+32.3%
Contains
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Calcium
+42.9%
Contains
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Iron
+83.8%
Contains
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Manganese
+20.8%
Contains
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Selenium
+100%
Equal in Magnesium - 13
Contains
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Phosphorus
+120%
Contains
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Potassium
+100%
Contains
less
Sodium
-99.8%
Contains
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Zinc
+68.4%
Contains
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Copper
+32.3%
Contains
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Calcium
+42.9%
Contains
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Iron
+83.8%
Contains
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Manganese
+20.8%
Contains
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Selenium
+100%
Equal in Magnesium - 13
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
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Vitamin A
+47194.4%
Contains
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Vitamin E
+657.1%
Contains
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Vitamin B1
+138.1%
Contains
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Vitamin B2
+400%
Contains
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Vitamin B3
+319.6%
Contains
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Vitamin B5
+220.4%
Contains
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Vitamin C
+63.3%
Contains
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Vitamin B6
+113.1%
Contains
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Folate
+50%
Contains
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Vitamin K
+1081.8%
Contains
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Vitamin A
+47194.4%
Contains
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Vitamin E
+657.1%
Contains
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Vitamin B1
+138.1%
Contains
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Vitamin B2
+400%
Contains
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Vitamin B3
+319.6%
Contains
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Vitamin B5
+220.4%
Contains
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Vitamin C
+63.3%
Contains
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Vitamin B6
+113.1%
Contains
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Folate
+50%
Contains
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Vitamin K
+1081.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+51.9%
Contains
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Fats
+40%
Contains
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Other
+168.8%
Equal in Protein - 0.91
Equal in Water - 92.52
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Contains
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Carbs
+51.9%
Contains
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Fats
+40%
Contains
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Other
+168.8%
Equal in Protein - 0.91
Equal in Water - 92.52
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-34.6%
Contains
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Polyunsaturated fat
+1240%
Equal in Monounsaturated Fat - 0.013
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.005 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Contains
less
Saturated Fat
-34.6%
Contains
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Polyunsaturated fat
+1240%
Equal in Monounsaturated Fat - 0.013
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6g | 1.38g |
|
| Protein | 1g | 0.91g |
|
| Fats | 0.1g | 0.14g |
|
| Carbs | 6.5g | 4.28g |
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| Calories | 26kcal | 19kcal |
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| Fructose | 0.04g |
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| Sugar | 2.76g | 1.78g |
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| Fiber | 0.5g | 2.9g |
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| Calcium | 21mg | 30mg |
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| Iron | 0.8mg | 1.47mg |
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| Magnesium | 12mg | 13mg |
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| Phosphorus | 44mg | 20mg |
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| Potassium | 340mg | 170mg |
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| Sodium | 1mg | 661mg |
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| Zinc | 0.32mg | 0.19mg |
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| Copper | 0.127mg | 0.096mg |
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| Manganese | 0.125mg | 0.151mg |
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| Selenium | 0.3µg | 0.6µg |
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| Vitamin A | 8513IU | 18IU |
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| Vitamin A RAE | 426µg | 1µg |
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| Vitamin E | 1.06mg | 0.14mg |
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| Vitamin C | 9mg | 14.7mg |
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| Vitamin B1 | 0.05mg | 0.021mg |
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| Vitamin B2 | 0.11mg | 0.022mg |
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| Vitamin B3 | 0.6mg | 0.143mg |
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| Vitamin B5 | 0.298mg | 0.093mg |
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| Vitamin B6 | 0.061mg | 0.13mg |
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| Folate | 16µg | 24µg |
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| Vitamin K | 1.1µg | 13µg |
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| Tryptophan | 0.012mg | 0.008mg |
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| Threonine | 0.029mg | 0.025mg |
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| Isoleucine | 0.031mg | 0.021mg |
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| Leucine | 0.046mg | 0.029mg |
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| Lysine | 0.054mg | 0.031mg |
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| Methionine | 0.011mg | 0.009mg |
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| Phenylalanine | 0.032mg | 0.023mg |
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| Valine | 0.035mg | 0.03mg |
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| Histidine | 0.016mg | 0.016mg | |
| Saturated Fat | 0.052g | 0.034g |
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| Monounsaturated Fat | 0.013g | 0.013g | |
| Polyunsaturated fat | 0.005g | 0.067g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
55%
13%
Minerals Daily Need Coverage Score
16%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 660mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.8)
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.