Sauerkraut vs. Pumpkin flowers — In-Depth Nutrition Comparison
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A recap on the 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
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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 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% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 661mg | 5mg | 29% |
| Vitamin C | 14.7mg | 28mg | 15% |
| Fiber | 2.9g | 12% | |
| Copper | 0.096mg | 11% | |
| Vitamin A | 1µg | 97µg | 11% |
| Vitamin K | 13µg | 11% | |
| Iron | 1.47mg | 0.7mg | 10% |
| Vitamin B6 | 0.13mg | 10% | |
| Folate | 24µg | 59µg | 9% |
| Manganese | 0.151mg | 7% | |
| Phosphorus | 20mg | 49mg | 4% |
| Vitamin B2 | 0.022mg | 0.075mg | 4% |
| Magnesium | 13mg | 24mg | 3% |
| Vitamin B3 | 0.143mg | 0.69mg | 3% |
| Zinc | 0.19mg | 2% | |
| Vitamin B1 | 0.021mg | 0.042mg | 2% |
| Vitamin B5 | 0.093mg | 2% | |
| Choline | 10.4mg | 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% |
| Net carbs | 1.38g | 3.28g | N/A |
| Carbs | 4.28g | 3.28g | 0% |
| 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
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
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
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
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
