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  6. Sauerkraut vs. Pumpkin flowers

Sauerkraut vs. Pumpkin flowers — In-Depth Nutrition Comparison

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A recap on differences between sauerkraut and pumpkin flowers

  • Sauerkraut is higher in iron, yet pumpkin flowers are higher in vitamin A, vitamin C, and folate.
  • Pumpkin flowers cover your daily vitamin A needs 39% more than sauerkraut.
  • Sauerkraut contains 132 times more sodium than pumpkin flowers. While sauerkraut contains 661mg of sodium, pumpkin flowers contain only 5mg.

Food varieties used in this article are Sauerkraut, canned, solids, and liquids and Pumpkin flowers, raw.

Infographic

Sauerkraut vs Pumpkin flowers 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 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more IronIron +110%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +84.6%
Contains more CalciumCalcium +30%
Contains more PhosphorusPhosphorus +145%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~173mg

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 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +90.5%
Contains more Vitamin AVitamin A +9600%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +240.9%
Contains more Vitamin B3Vitamin B3 +382.5%
Contains more FolateFolate +145.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Pumpkin flowers DV% diff.
Sodium 661mg 5mg 29%
Vitamin C 14.7mg 28mg 15%
Fiber 2.9g 12%
Vitamin K 13µg 11%
Vitamin A 1µg 97µg 11%
Copper 0.096mg 11%
Vitamin B6 0.13mg 10%
Iron 1.47mg 0.7mg 10%
Folate 24µg 59µg 9%
Manganese 0.151mg 7%
Phosphorus 20mg 49mg 4%
Vitamin B2 0.022mg 0.075mg 4%
Vitamin B3 0.143mg 0.69mg 3%
Magnesium 13mg 24mg 3%
Vitamin B1 0.021mg 0.042mg 2%
Zinc 0.19mg 2%
Choline 10.4mg 2%
Vitamin B5 0.093mg 2%
Calcium 30mg 39mg 1%
Vitamin E 0.14mg 1%
Calories 19kcal 15kcal 0%
Protein 0.91g 1.03g 0%
Fats 0.14g 0.07g 0%
Carbs 4.28g 3.28g 0%
Net carbs 1.38g 3.28g N/A
Potassium 170mg 173mg 0%
Sugar 1.78g N/A
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.034g 0.036g 0%
Monounsaturated fat 0.013g 0.009g 0%
Polyunsaturated fat 0.067g 0.004g 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%

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
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more FatsFats +100%
Contains more CarbsCarbs +30.5%
Contains more OtherOther +357.4%
Contains more ProteinProtein +13.2%
~equal in Water ~95.15g

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
73% 18% 8%
Saturated fat: Sat. Fat 0.036 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 ~0.036g

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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 flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.