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  6. Pumpkin vs. Sauerkraut

Pumpkin vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between pumpkin and sauerkraut

  • Pumpkin has more vitamin A, 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 is 170% 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.
  • Sauerkraut has a lower glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of pumpkin is 52.

The food types used in this comparison are Pumpkin, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 PotassiumPotassium +100%
Contains more CopperCopper +32.3%
Contains more ZincZinc +68.4%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -99.8%
Contains more CalciumCalcium +42.9%
Contains more IronIron +83.8%
Contains more ManganeseManganese +20.8%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~13mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 AVitamin A +42500%
Contains more Vitamin EVitamin E +657.1%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +319.6%
Contains more Vitamin B5Vitamin B5 +220.4%
Contains more Vitamin CVitamin C +63.3%
Contains more Vitamin B6Vitamin B6 +113.1%
Contains more Vitamin KVitamin K +1081.8%
Contains more FolateFolate +50%
Contains more CholineCholine +26.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Sauerkraut DV% diff.
Vitamin A 426µg 1µg 47%
Sodium 1mg 661mg 29%
Vitamin K 1.1µg 13µg 10%
Fiber 0.5g 2.9g 10%
Iron 0.8mg 1.47mg 8%
Vitamin B2 0.11mg 0.022mg 7%
Vitamin E 1.06mg 0.14mg 6%
Vitamin C 9mg 14.7mg 6%
Vitamin B6 0.061mg 0.13mg 5%
Potassium 340mg 170mg 5%
Vitamin B5 0.298mg 0.093mg 4%
Phosphorus 44mg 20mg 3%
Vitamin B3 0.6mg 0.143mg 3%
Copper 0.127mg 0.096mg 3%
Folate 16µg 24µg 2%
Vitamin B1 0.05mg 0.021mg 2%
Zinc 0.32mg 0.19mg 1%
Calcium 21mg 30mg 1%
Carbs 6.5g 4.28g 1%
Manganese 0.125mg 0.151mg 1%
Selenium 0.3µg 0.6µg 1%
Calories 26kcal 19kcal 0%
Protein 1g 0.91g 0%
Fats 0.1g 0.14g 0%
Net carbs 6g 1.38g N/A
Magnesium 12mg 13mg 0%
Sugar 2.76g 1.78g N/A
Choline 8.2mg 10.4mg 0%
Saturated fat 0.052g 0.034g 0%
Monounsaturated fat 0.013g 0.013g 0%
Polyunsaturated fat 0.005g 0.067g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.029mg 0.025mg 0%
Isoleucine 0.031mg 0.021mg 0%
Leucine 0.046mg 0.029mg 0%
Lysine 0.054mg 0.031mg 0%
Methionine 0.011mg 0.009mg 0%
Phenylalanine 0.032mg 0.023mg 0%
Valine 0.035mg 0.03mg 0%
Histidine 0.016mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 CarbsCarbs +51.9%
Contains more FatsFats +40%
Contains more OtherOther +168.8%
~equal in Protein ~0.91g
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 less Sat. FatSaturated fat -34.6%
Contains more Poly. FatPolyunsaturated fat +1240%
~equal in Monounsaturated fat ~0.013g

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 - 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.