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  6. Sauerkraut vs. Pumpkin

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 170% higher.
  • Pumpkin contains 661 times less sodium than sauerkraut. Sauerkraut contains 661mg of sodium, while pumpkin contains 1mg.
  • Sauerkraut has a lower glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of pumpkin is 52.

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

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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more CalciumCalcium +42.9%
Contains more IronIron +83.8%
Contains more ManganeseManganese +20.8%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +32.3%
Contains more ZincZinc +68.4%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -99.8%
~equal in Magnesium ~12mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +63.3%
Contains more Vitamin B6Vitamin B6 +113.1%
Contains more Vitamin KVitamin K +1081.8%
Contains more FolateFolate +50%
Contains more CholineCholine +26.8%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +657.1%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +319.6%
Contains more Vitamin B5Vitamin B5 +220.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Pumpkin DV% diff.
Vitamin A 1µg 426µg 47%
Sodium 661mg 1mg 29%
Vitamin K 13µg 1.1µg 10%
Fiber 2.9g 0.5g 10%
Iron 1.47mg 0.8mg 8%
Vitamin B2 0.022mg 0.11mg 7%
Vitamin E 0.14mg 1.06mg 6%
Vitamin C 14.7mg 9mg 6%
Vitamin B6 0.13mg 0.061mg 5%
Potassium 170mg 340mg 5%
Vitamin B5 0.093mg 0.298mg 4%
Phosphorus 20mg 44mg 3%
Vitamin B3 0.143mg 0.6mg 3%
Copper 0.096mg 0.127mg 3%
Folate 24µg 16µg 2%
Vitamin B1 0.021mg 0.05mg 2%
Zinc 0.19mg 0.32mg 1%
Calcium 30mg 21mg 1%
Carbs 4.28g 6.5g 1%
Manganese 0.151mg 0.125mg 1%
Selenium 0.6µg 0.3µg 1%
Calories 19kcal 26kcal 0%
Protein 0.91g 1g 0%
Fats 0.14g 0.1g 0%
Net carbs 1.38g 6g N/A
Magnesium 13mg 12mg 0%
Sugar 1.78g 2.76g N/A
Choline 10.4mg 8.2mg 0%
Saturated fat 0.034g 0.052g 0%
Monounsaturated fat 0.013g 0.013g 0%
Polyunsaturated fat 0.067g 0.005g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.025mg 0.029mg 0%
Isoleucine 0.021mg 0.031mg 0%
Leucine 0.029mg 0.046mg 0%
Lysine 0.031mg 0.054mg 0%
Methionine 0.009mg 0.011mg 0%
Phenylalanine 0.023mg 0.032mg 0%
Valine 0.03mg 0.035mg 0%
Histidine 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more FatsFats +40%
Contains more OtherOther +168.8%
Contains more CarbsCarbs +51.9%
~equal in Protein ~1g
~equal in Water ~91.6g

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% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -34.6%
Contains more Poly. FatPolyunsaturated fat +1240%
~equal in Monounsaturated fat ~0.013g

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/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.