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.
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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 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% |
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 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% |
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 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
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
0.052 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
23%
Minerals Daily Need Coverage Score
24%
16%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 660mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.