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Pumpkin pie vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between pumpkin pie and sauerkraut

  • Pumpkin pie is higher in vitamin A, vitamin B12, vitamin B1, selenium, phosphorus, and vitamin B2, yet sauerkraut is higher in vitamin C.
  • Pumpkin pie covers your daily vitamin A needs 68% more than sauerkraut.
  • The amount of cholesterol in sauerkraut is lower.
  • The glycemic index of sauerkraut is lower.

Food varieties used in this article are Pie, pumpkin, commercially prepared and Sauerkraut, canned, solids and liquids.

Infographic

Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
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 CalciumCalcium +113.3%
Contains more CopperCopper +54.2%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +305%
Contains less SodiumSodium -63.8%
Contains more ManganeseManganese +50.3%
Contains more SeleniumSelenium +800%
Contains more IronIron +63.3%
~equal in Magnesium ~13mg
~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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
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 +44700%
Contains more Vitamin EVitamin E +442.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +742.9%
Contains more Vitamin B2Vitamin B2 +463.6%
Contains more Vitamin B3Vitamin B3 +674.1%
Contains more Vitamin B5Vitamin B5 +386%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +260.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +106.3%
~equal in Vitamin K ~13µg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 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 +328.6%
Contains more FatsFats +6864.3%
Contains more CarbsCarbs +713.8%
Contains more WaterWater +83.6%
Contains more OtherOther +90.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 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 +35284.6%
Contains more Poly. FatPolyunsaturated fat +2541.8%
Contains less Sat. FatSaturated fat -98.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
36% 31% 13% 10% 7% 3%
Starch: 10.73 g
Sucrose: 9.3 g
Glucose: 3.78 g
Fructose: 2.85 g
Lactose: 2 g
Maltose: 0.95 g
Galactose: 0.01 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2600%
Contains more FructoseFructose +7025%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Sauerkraut DV% diff.
Vitamin A 448µg 1µg 50%
Sodium 239mg 661mg 18%
Vitamin C 0mg 14.7mg 16%
Fats 9.75g 0.14g 15%
Vitamin B12 0.35µg 0µg 15%
Vitamin B1 0.177mg 0.021mg 13%
Calories 243kcal 19kcal 11%
Polyunsaturated fat 1.77g 0.067g 11%
Monounsaturated fat 4.6g 0.013g 11%
Carbs 34.83g 4.28g 10%
Phosphorus 81mg 20mg 9%
Saturated fat 1.988g 0.034g 9%
Selenium 5.4µg 0.6µg 9%
Cholesterol 26mg 0mg 9%
Vitamin B2 0.124mg 0.022mg 8%
Iron 0.9mg 1.47mg 7%
Vitamin B5 0.452mg 0.093mg 7%
Protein 3.9g 0.91g 6%
Copper 0.148mg 0.096mg 6%
Vitamin B3 1.107mg 0.143mg 6%
Choline 37.5mg 10.4mg 5%
Vitamin B6 0.063mg 0.13mg 5%
Fiber 1.8g 2.9g 4%
Fructose 2.85g 0.04g 4%
Starch 10.73g 4%
Vitamin E 0.76mg 0.14mg 4%
Calcium 64mg 30mg 3%
Manganese 0.227mg 0.151mg 3%
Zinc 0.39mg 0.19mg 2%
Folate 26µg 24µg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 33.03g 1.38g N/A
Vitamin D 2IU 0IU 0%
Magnesium 14mg 13mg 0%
Potassium 167mg 170mg 0%
Sugar 18.88g 1.78g N/A
Vitamin K 13.2µg 13µg 0%
Tryptophan 0.048mg 0.008mg 0%
Threonine 0.154mg 0.025mg 0%
Isoleucine 0.158mg 0.021mg 0%
Leucine 0.297mg 0.029mg 0%
Lysine 0.192mg 0.031mg 0%
Methionine 0.249mg 0.009mg 0%
Phenylalanine 0.175mg 0.023mg 0%
Valine 0.211mg 0.03mg 0%
Histidine 0.088mg 0.016mg 0%

Which food is preferable for your diet?

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

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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
32%
Pumpkin pie
12%
Sauerkraut
Minerals Daily Need Coverage Score
26%
Pumpkin pie
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 17.1g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 1.954g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 422mg)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $1)
Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.