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Sauerkraut vs Pumpkin - In-Depth Nutrition Comparison

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Differences between Sauerkraut and Pumpkin

  • Sauerkraut has more Vitamin K, Fiber, Iron, Vitamin C, and Vitamin B6, while Pumpkin has more Vitamin A, Vitamin B2, and Vitamin E .
  • Pumpkin's daily need coverage for Vitamin A is 47% higher.
  • Pumpkin contains 661 times less Sodium than Sauerkraut. Sauerkraut contains 661mg of Sodium, while Pumpkin contains 1mg.

The food types used in this comparison are Sauerkraut, canned, solids and liquids and Pumpkin, raw.

Infographic

Sauerkraut vs Pumpkin 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 Iron +83.8%
Contains more Calcium +42.9%
Contains more Potassium +100%
Contains more Copper +32.3%
Contains more Zinc +68.4%
Contains more Phosphorus +120%
Contains less Sodium -99.8%
Equal in Magnesium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +83.8%
Contains more Calcium +42.9%
Contains more Potassium +100%
Contains more Copper +32.3%
Contains more Zinc +68.4%
Contains more Phosphorus +120%
Contains less Sodium -99.8%
Equal in Magnesium - 12

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 C +63.3%
Contains more Vitamin B6 +113.1%
Contains more Vitamin K +1081.8%
Contains more Folate +50%
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%
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%
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%
Contains more Vitamin C +63.3%
Contains more Vitamin B6 +113.1%
Contains more Vitamin K +1081.8%
Contains more Folate +50%
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%

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
13
Sauerkraut
55
Pumpkin
Mineral Summary Score
28
Sauerkraut
18
Pumpkin

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
5%
Sauerkraut
6%
Pumpkin
Carbohydrates
4%
Sauerkraut
7%
Pumpkin
Fats
1%
Sauerkraut
0%
Pumpkin

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.
Sauerkraut Pumpkin
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
Sauerkraut Pumpkin
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 Sauerkraut Pumpkin Opinion
Calories 19 26 Pumpkin
Protein 0.91 1 Pumpkin
Fats 0.14 0.1 Sauerkraut
Vitamin C 14.7 9 Sauerkraut
Net carbs 1.3799999952316284 6 Pumpkin
Carbs 4.28 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.8 Sauerkraut
Calcium 30 21 Sauerkraut
Potassium 170 340 Pumpkin
Magnesium 13 12 Sauerkraut
Sugar 1.78 2.76 Sauerkraut
Fiber 2.9 0.5 Sauerkraut
Copper 0.096 0.127 Pumpkin
Zinc 0.19 0.32 Pumpkin
Starch
Phosphorus 20 44 Pumpkin
Sodium 661 1 Pumpkin
Vitamin A 18 8513 Pumpkin
Vitamin E 0.14 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.021 0.05 Pumpkin
Vitamin B2 0.022 0.11 Pumpkin
Vitamin B3 0.143 0.6 Pumpkin
Vitamin B5 0.093 0.298 Pumpkin
Vitamin B6 0.13 0.061 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 1.1 Sauerkraut
Folate 24 16 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.052 Sauerkraut
Monounsaturated Fat 0.013 0.013
Polyunsaturated fat 0.067 0.005 Sauerkraut
Tryptophan 0.008 0.012 Pumpkin
Threonine 0.025 0.029 Pumpkin
Isoleucine 0.021 0.031 Pumpkin
Leucine 0.029 0.046 Pumpkin
Lysine 0.031 0.054 Pumpkin
Methionine 0.009 0.011 Pumpkin
Phenylalanine 0.023 0.032 Pumpkin
Valine 0.03 0.035 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. 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/168448/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.