Sauerkraut vs. Horned melon — In-Depth Nutrition Comparison
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Significant differences between sauerkraut and horned melon
- Sauerkraut has more vitamin C, copper, folate, and vitamin B6; however, horned melon is richer in magnesium.
- Sauerkraut covers your daily sodium needs 29% more than horned melon.
- Horned melon has 8 times less folate than sauerkraut. Sauerkraut has 24µg of folate, while horned melon has 3µg.
- Horned melon contains less sodium.
- Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of sauerkraut is 32.
Specific food types used in this comparison are Sauerkraut, canned, solids and liquids and Horned melon (Kiwano).
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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.
| Contains more CalciumCalcium | +130.8% |
| Contains more PotassiumPotassium | +38.2% |
| Contains more IronIron | +30.1% |
| Contains more CopperCopper | +380% |
| Contains more ManganeseManganese | +287.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +207.7% |
| Contains more ZincZinc | +152.6% |
| Contains more PhosphorusPhosphorus | +85% |
| 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.
| Contains more Vitamin CVitamin C | +177.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +46.7% |
| Contains more Vitamin B6Vitamin B6 | +106.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +700% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin B1Vitamin B1 | +19% |
| Contains more Vitamin B3Vitamin B3 | +295.1% |
| Contains more Vitamin B5Vitamin B5 | +96.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more OtherOther | +400% |
| Contains more ProteinProtein | +95.6% |
| Contains more FatsFats | +800% |
| Contains more CarbsCarbs | +76.6% |
~equal in
Water
~88.97g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 661mg | 2mg | 29% |
| Fiber | 2.9g | 12% | |
| Vitamin K | 13µg | 11% | |
| Vitamin C | 14.7mg | 5.3mg | 10% |
| Copper | 0.096mg | 0.02mg | 8% |
| Magnesium | 13mg | 40mg | 6% |
| Folate | 24µg | 3µg | 5% |
| Vitamin B6 | 0.13mg | 0.063mg | 5% |
| Manganese | 0.151mg | 0.039mg | 5% |
| Iron | 1.47mg | 1.13mg | 4% |
| Vitamin B3 | 0.143mg | 0.565mg | 3% |
| Zinc | 0.19mg | 0.48mg | 3% |
| Choline | 10.4mg | 2% | |
| Phosphorus | 20mg | 37mg | 2% |
| Calcium | 30mg | 13mg | 2% |
| Protein | 0.91g | 1.78g | 2% |
| Vitamin B5 | 0.093mg | 0.183mg | 2% |
| Fats | 0.14g | 1.26g | 2% |
| Potassium | 170mg | 123mg | 1% |
| Vitamin A | 1µg | 7µg | 1% |
| Vitamin E | 0.14mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Vitamin B2 | 0.022mg | 0.015mg | 1% |
| Carbs | 4.28g | 7.56g | 1% |
| Calories | 19kcal | 44kcal | 1% |
| Net carbs | 1.38g | 7.56g | N/A |
| Sugar | 1.78g | N/A | |
| Vitamin B1 | 0.021mg | 0.025mg | 0% |
| Saturated fat | 0.034g | 0% | |
| Monounsaturated fat | 0.013g | 0% | |
| Polyunsaturated fat | 0.067g | 0% | |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
5%
Minerals Daily Need Coverage Score
24%
13%
Comparison summary
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 16)
Which food is cheaper?
Sauerkraut is cheaper (difference - $0.4)
Which food is richer in minerals?
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 659mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.034g)