Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

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
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
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
:
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%
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%
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%

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
Starch g g
Fructose g 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 E 1.06mg 0.14mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

People also compare

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

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.