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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 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +100%
Contains more Copper +32.3%
Contains more Zinc +68.4%
Contains more Phosphorus +120%
Contains less Sodium -99.8%
Contains more Iron +83.8%
Contains more Calcium +42.9%
Equal in Magnesium - 13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +100%
Contains more Copper +32.3%
Contains more Zinc +68.4%
Contains more Phosphorus +120%
Contains less Sodium -99.8%
Contains more Iron +83.8%
Contains more Calcium +42.9%
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
:
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 Vitamin K +1081.8%
Contains more Folate +50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
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 Vitamin K +1081.8%
Contains more Folate +50%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
13
Sauerkraut
Mineral Summary Score
18
Pumpkin
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
5%
Sauerkraut
Carbohydrates
7%
Pumpkin
4%
Sauerkraut
Fats
0%
Pumpkin
1%
Sauerkraut

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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Pumpkin Sauerkraut Opinion
Calories 26 19 Pumpkin
Protein 1 0.91 Pumpkin
Fats 0.1 0.14 Sauerkraut
Vitamin C 9 14.7 Sauerkraut
Carbs 6.5 4.28 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 1.47 Sauerkraut
Calcium 21 30 Sauerkraut
Potassium 340 170 Pumpkin
Magnesium 12 13 Sauerkraut
Sugar 2.76 1.78 Sauerkraut
Fiber 0.5 2.9 Sauerkraut
Copper 0.127 0.096 Pumpkin
Zinc 0.32 0.19 Pumpkin
Starch
Phosphorus 44 20 Pumpkin
Sodium 1 661 Pumpkin
Vitamin A 8513 18 Pumpkin
Vitamin E 1.06 0.14 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.021 Pumpkin
Vitamin B2 0.11 0.022 Pumpkin
Vitamin B3 0.6 0.143 Pumpkin
Vitamin B5 0.298 0.093 Pumpkin
Vitamin B6 0.061 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 1.1 13 Sauerkraut
Folate 16 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.052 0.034 Sauerkraut
Monounsaturated Fat 0.013 0.013
Polyunsaturated fat 0.005 0.067 Sauerkraut
Tryptophan 0.012 0.008 Pumpkin
Threonine 0.029 0.025 Pumpkin
Isoleucine 0.031 0.021 Pumpkin
Leucine 0.046 0.029 Pumpkin
Lysine 0.054 0.031 Pumpkin
Methionine 0.011 0.009 Pumpkin
Phenylalanine 0.032 0.023 Pumpkin
Valine 0.035 0.03 Pumpkin
Histidine 0.016 0.016
Fructose 0.04 Sauerkraut

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.