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  6. Sauerkraut vs. Gourd

Sauerkraut vs. Gourd — In-Depth Nutrition Comparison

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What are the differences between sauerkraut and gourd?

  • The amount of iron, fiber, copper, vitamin B6, and vitamin C in sauerkraut is higher than in gourd.
  • Sauerkraut's daily need coverage for sodium is 29% more.
  • Gourd contains 7 times less iron than sauerkraut. Sauerkraut contains 1.47mg of iron, while gourd contains 0.2mg.
  • Gourd has less sodium.

We used Sauerkraut, canned, solids, and liquids and Gourd, white-flowered (calabash), raw types in this article.

Infographic

Sauerkraut vs Gourd 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" 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Gourd
Gourd
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +635%
Contains more CopperCopper +269.2%
Contains more PhosphorusPhosphorus +53.8%
Contains more ManganeseManganese +128.8%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +268.4%
Contains less SodiumSodium -99.7%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Gourd
Gourd
3
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 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +38.1%
Contains more Vitamin B3Vitamin B3 +123.8%
Contains more Vitamin B5Vitamin B5 +63.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.022mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Gourd DV% diff.
Sodium 661mg 2mg 29%
Iron 1.47mg 0.2mg 16%
Vitamin K 13µg 11%
Fiber 2.9g 0.5g 10%
Copper 0.096mg 0.026mg 8%
Vitamin B6 0.13mg 0.04mg 7%
Vitamin C 14.7mg 10.1mg 5%
Folate 24µg 6µg 5%
Zinc 0.19mg 0.7mg 5%
Manganese 0.151mg 0.066mg 4%
Choline 10.4mg 2%
Vitamin B3 0.143mg 0.32mg 1%
Selenium 0.6µg 0.2µg 1%
Potassium 170mg 150mg 1%
Vitamin B5 0.093mg 0.152mg 1%
Phosphorus 20mg 13mg 1%
Protein 0.91g 0.62g 1%
Vitamin E 0.14mg 1%
Vitamin B1 0.021mg 0.029mg 1%
Calories 19kcal 14kcal 0%
Fats 0.14g 0.02g 0%
Net carbs 1.38g 2.89g N/A
Carbs 4.28g 3.39g 0%
Magnesium 13mg 11mg 0%
Calcium 30mg 26mg 0%
Sugar 1.78g N/A
Vitamin A 1µg 0%
Vitamin B2 0.022mg 0.022mg 0%
Saturated fat 0.034g 0.002g 0%
Monounsaturated fat 0.013g 0.004g 0%
Polyunsaturated fat 0.067g 0.009g 0%
Tryptophan 0.008mg 0.003mg 0%
Threonine 0.025mg 0.018mg 0%
Isoleucine 0.021mg 0.033mg 0%
Leucine 0.029mg 0.036mg 0%
Lysine 0.031mg 0.021mg 0%
Methionine 0.009mg 0.004mg 0%
Phenylalanine 0.023mg 0.015mg 0%
Valine 0.03mg 0.027mg 0%
Histidine 0.016mg 0.004mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Contains more ProteinProtein +46.8%
Contains more FatsFats +600%
Contains more CarbsCarbs +26.3%
Contains more OtherOther +400%
~equal in Water ~95.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Gourd
Gourd
1
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 g
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +644.4%
Contains less Sat. FatSaturated fat -94.1%

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.