Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sauerkraut
  5. Compare
  6. Sauerkraut vs. Pumpkin seeds

Sauerkraut vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

Important differences between sauerkraut and pumpkin seeds

  • Sauerkraut has more vitamin C; however, pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • Sauerkraut has 49 times more vitamin C than pumpkin seeds. Sauerkraut has 14.7mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Pumpkin seeds are lower in sodium.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Sauerkraut vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1915.4%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +440.6%
Contains more IronIron +125.2%
Contains more CopperCopper +618.8%
Contains more ZincZinc +5321.1%
Contains more PhosphorusPhosphorus +360%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +228.5%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +4800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +66.1%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +61.9%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Pumpkin seeds DV% diff.
Zinc 0.19mg 10.3mg 92%
Copper 0.096mg 0.69mg 66%
Fiber 2.9g 18.4g 62%
Polyunsaturated fat 0.067g 8.844g 59%
Magnesium 13mg 262mg 59%
Protein 0.91g 18.55g 35%
Fats 0.14g 19.4g 30%
Sodium 661mg 18mg 28%
Iron 1.47mg 3.31mg 23%
Potassium 170mg 919mg 22%
Calories 19kcal 446kcal 21%
Saturated fat 0.034g 3.67g 17%
Carbs 4.28g 53.75g 16%
Vitamin C 14.7mg 0.3mg 16%
Monounsaturated fat 0.013g 6.032g 15%
Manganese 0.151mg 0.496mg 15%
Vitamin K 13µg 11%
Phosphorus 20mg 92mg 10%
Vitamin B6 0.13mg 0.037mg 7%
Folate 24µg 9µg 4%
Calcium 30mg 55mg 3%
Choline 10.4mg 2%
Vitamin B2 0.022mg 0.052mg 2%
Vitamin B1 0.021mg 0.034mg 1%
Vitamin B5 0.093mg 0.056mg 1%
Vitamin B3 0.143mg 0.286mg 1%
Selenium 0.6µg 1%
Vitamin E 0.14mg 1%
Net carbs 1.38g 35.35g N/A
Sugar 1.78g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.008mg 0.326mg 0%
Threonine 0.025mg 0.683mg 0%
Isoleucine 0.021mg 0.956mg 0%
Leucine 0.029mg 1.572mg 0%
Lysine 0.031mg 1.386mg 0%
Methionine 0.009mg 0.417mg 0%
Phenylalanine 0.023mg 0.924mg 0%
Valine 0.03mg 1.491mg 0%
Histidine 0.016mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1956%
Contains more ProteinProtein +1938.5%
Contains more FatsFats +13757.1%
Contains more CarbsCarbs +1155.8%
Contains more OtherOther +76.7%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +46300%
Contains more Poly. FatPolyunsaturated fat +13100%

People also compare

Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.