Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Pumpkin vs Sauerkraut - In-Depth Nutrition Comparison

Compare

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

Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pumpkin
Pumpkin
5
:
3
Sauerkraut
Sauerkraut
Contains more Phosphorus +120%
Contains more Potassium +100%
Contains less Sodium -99.8%
Contains more Zinc +68.4%
Contains more Copper +32.3%
Contains more Calcium +42.9%
Contains more Iron +83.8%
Equal in Magnesium - 13
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Phosphorus +120%
Contains more Potassium +100%
Contains less Sodium -99.8%
Contains more Zinc +68.4%
Contains more Copper +32.3%
Contains more Calcium +42.9%
Contains more Iron +83.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pumpkin
Pumpkin
6
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin A +47194.4%
Contains more Vitamin E +657.1%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +220.4%
Contains more Vitamin C +63.3%
Contains more Vitamin B6 +113.1%
Contains more Folate +50%
Contains more Vitamin K +1081.8%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Sauerkraut
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 A +47194.4%
Contains more Vitamin E +657.1%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +220.4%
Contains more Vitamin C +63.3%
Contains more Vitamin B6 +113.1%
Contains more Folate +50%
Contains more Vitamin K +1081.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Sauerkraut
Sauerkraut
Contains more Carbs +51.9%
Contains more Fats +40%
Contains more Other +168.8%
Equal in Protein - 0.91
Equal in Water - 92.52
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Sauerkraut
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 Carbs +51.9%
Contains more Fats +40%
Contains more Other +168.8%
Equal in Protein - 0.91
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
0
:
2
Sauerkraut
Sauerkraut
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +1240%
Equal in Monounsaturated Fat - 0.013
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +1240%
Equal in Monounsaturated Fat - 0.013

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Sauerkraut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium 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 Sauerkraut Opinion
Net carbs 6g 1.38g Pumpkin
Protein 1g 0.91g Pumpkin
Fats 0.1g 0.14g Sauerkraut
Carbs 6.5g 4.28g Pumpkin
Calories 26kcal 19kcal Pumpkin
Fructose 0.04g Sauerkraut
Sugar 2.76g 1.78g Sauerkraut
Fiber 0.5g 2.9g Sauerkraut
Calcium 21mg 30mg Sauerkraut
Iron 0.8mg 1.47mg Sauerkraut
Magnesium 12mg 13mg Sauerkraut
Phosphorus 44mg 20mg Pumpkin
Potassium 340mg 170mg Pumpkin
Sodium 1mg 661mg Pumpkin
Zinc 0.32mg 0.19mg Pumpkin
Copper 0.127mg 0.096mg Pumpkin
Vitamin A 8513IU 18IU Pumpkin
Vitamin A RAE 426µg 1µg Pumpkin
Vitamin E 1.06mg 0.14mg Pumpkin
Vitamin C 9mg 14.7mg Sauerkraut
Vitamin B1 0.05mg 0.021mg Pumpkin
Vitamin B2 0.11mg 0.022mg Pumpkin
Vitamin B3 0.6mg 0.143mg Pumpkin
Vitamin B5 0.298mg 0.093mg Pumpkin
Vitamin B6 0.061mg 0.13mg Sauerkraut
Folate 16µg 24µg Sauerkraut
Vitamin K 1.1µg 13µg Sauerkraut
Tryptophan 0.012mg 0.008mg Pumpkin
Threonine 0.029mg 0.025mg Pumpkin
Isoleucine 0.031mg 0.021mg Pumpkin
Leucine 0.046mg 0.029mg Pumpkin
Lysine 0.054mg 0.031mg Pumpkin
Methionine 0.011mg 0.009mg Pumpkin
Phenylalanine 0.032mg 0.023mg Pumpkin
Valine 0.035mg 0.03mg Pumpkin
Histidine 0.016mg 0.016mg
Saturated Fat 0.052g 0.034g Sauerkraut
Monounsaturated Fat 0.013g 0.013g
Polyunsaturated fat 0.005g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
Pumpkin
13%
Sauerkraut
Minerals Daily Need Coverage Score
18%
Pumpkin
28%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 660mg)
Which food is cheaper?
Pumpkin
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.