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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 RAE, Vitamin B2, and Vitamin E .
  • Pumpkin's daily need coverage for Vitamin A RAE 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +42.9%
Contains more Iron +83.8%
Contains more Phosphorus +120%
Contains more Potassium +100%
Contains less Sodium -99.8%
Contains more Zinc +68.4%
Contains more Copper +32.3%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +42.9%
Contains more Iron +83.8%
Contains more Phosphorus +120%
Contains more Potassium +100%
Contains less Sodium -99.8%
Contains more Zinc +68.4%
Contains more Copper +32.3%
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 Folate +50%
Contains more Vitamin K +1081.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +63.3%
Contains more Vitamin B6 +113.1%
Contains more Folate +50%
Contains more Vitamin K +1081.8%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +40%
Contains more Other +168.8%
Contains more Carbs +51.9%
Equal in Protein - 1
Equal in Water - 91.6
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 Fats +40%
Contains more Other +168.8%
Contains more Carbs +51.9%
Equal in Protein - 1
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +1240%
Equal in Monounsaturated Fat - 0.013
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +1240%
Equal in Monounsaturated Fat - 0.013

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Pumpkin Opinion
Net carbs 1.38g 6g Pumpkin
Protein 0.91g 1g Pumpkin
Fats 0.14g 0.1g Sauerkraut
Carbs 4.28g 6.5g Pumpkin
Calories 19kcal 26kcal Pumpkin
Fructose 0.04g Sauerkraut
Sugar 1.78g 2.76g Sauerkraut
Fiber 2.9g 0.5g Sauerkraut
Calcium 30mg 21mg Sauerkraut
Iron 1.47mg 0.8mg Sauerkraut
Magnesium 13mg 12mg Sauerkraut
Phosphorus 20mg 44mg Pumpkin
Potassium 170mg 340mg Pumpkin
Sodium 661mg 1mg Pumpkin
Zinc 0.19mg 0.32mg Pumpkin
Copper 0.096mg 0.127mg Pumpkin
Vitamin A 18IU 8513IU Pumpkin
Vitamin A RAE 1µg 426µg Pumpkin
Vitamin E 0.14mg 1.06mg Pumpkin
Vitamin C 14.7mg 9mg Sauerkraut
Vitamin B1 0.021mg 0.05mg Pumpkin
Vitamin B2 0.022mg 0.11mg Pumpkin
Vitamin B3 0.143mg 0.6mg Pumpkin
Vitamin B5 0.093mg 0.298mg Pumpkin
Vitamin B6 0.13mg 0.061mg Sauerkraut
Folate 24µg 16µg Sauerkraut
Vitamin K 13µg 1.1µg Sauerkraut
Tryptophan 0.008mg 0.012mg Pumpkin
Threonine 0.025mg 0.029mg Pumpkin
Isoleucine 0.021mg 0.031mg Pumpkin
Leucine 0.029mg 0.046mg Pumpkin
Lysine 0.031mg 0.054mg Pumpkin
Methionine 0.009mg 0.011mg Pumpkin
Phenylalanine 0.023mg 0.032mg Pumpkin
Valine 0.03mg 0.035mg Pumpkin
Histidine 0.016mg 0.016mg
Saturated Fat 0.034g 0.052g Sauerkraut
Monounsaturated Fat 0.013g 0.013g
Polyunsaturated fat 0.067g 0.005g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
13%
Sauerkraut
55%
Pumpkin
Minerals Daily Need Coverage Score
28%
Sauerkraut
18%
Pumpkin

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.

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.