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  6. Sauerkraut vs. Pumpkin

Sauerkraut vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between sauerkraut and pumpkins

  • Sauerkraut has more iron, vitamin C, vitamin K, fiber, and vitamin B6; however, pumpkins have more vitamin A.
  • Pumpkins' daily need coverage for vitamin A is 115% more.
  • Sauerkraut has 661 times more sodium than pumpkins. Sauerkraut has 661mg of sodium, while pumpkins have 1mg.
  • Pumpkins have a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Sauerkraut vs Pumpkin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +100%
Contains more IronIron +157.9%
Contains more ManganeseManganese +69.7%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +35.3%
Contains more ZincZinc +21.1%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -99.8%
~equal in Copper ~0.091mg

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%
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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +212.8%
Contains more Vitamin B6Vitamin B6 +195.5%
Contains more Vitamin KVitamin K +1525%
Contains more FolateFolate +166.7%
Contains more CholineCholine +67.7%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin EVitamin E +471.4%
Contains more Vitamin B1Vitamin B1 +47.6%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B3Vitamin B3 +188.8%
Contains more Vitamin B5Vitamin B5 +116.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Pumpkin DV% diff.
Vitamin A 1µg 288µg 32%
Sodium 661mg 1mg 29%
Vitamin C 14.7mg 4.7mg 11%
Iron 1.47mg 0.57mg 11%
Vitamin K 13µg 0.8µg 10%
Vitamin B6 0.13mg 0.044mg 7%
Fiber 2.9g 1.1g 7%
Folate 24µg 9µg 4%
Vitamin E 0.14mg 0.8mg 4%
Vitamin B2 0.022mg 0.078mg 4%
Manganese 0.151mg 0.089mg 3%
Vitamin B5 0.093mg 0.201mg 2%
Vitamin B3 0.143mg 0.413mg 2%
Potassium 170mg 230mg 2%
Calcium 30mg 15mg 2%
Copper 0.096mg 0.091mg 1%
Phosphorus 20mg 30mg 1%
Magnesium 13mg 9mg 1%
Choline 10.4mg 6.2mg 1%
Selenium 0.6µg 0.2µg 1%
Vitamin B1 0.021mg 0.031mg 1%
Calories 19kcal 20kcal 0%
Protein 0.91g 0.72g 0%
Fats 0.14g 0.07g 0%
Carbs 4.28g 4.9g 0%
Net carbs 1.38g 3.8g N/A
Sugar 1.78g 2.08g N/A
Zinc 0.19mg 0.23mg 0%
Saturated fat 0.034g 0.037g 0%
Monounsaturated fat 0.013g 0.009g 0%
Polyunsaturated fat 0.067g 0.004g 0%
Tryptophan 0.008mg 0.009mg 0%
Threonine 0.025mg 0.021mg 0%
Isoleucine 0.021mg 0.023mg 0%
Leucine 0.029mg 0.034mg 0%
Lysine 0.031mg 0.039mg 0%
Methionine 0.009mg 0.008mg 0%
Phenylalanine 0.023mg 0.023mg 0%
Valine 0.03mg 0.025mg 0%
Histidine 0.016mg 0.011mg 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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +26.4%
Contains more FatsFats +100%
Contains more OtherOther +246.8%
Contains more CarbsCarbs +14.5%
~equal in Water ~93.69g

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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +1575%
~equal in Saturated fat ~0.037g

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.