Sauerkraut vs. Summer squash — In-Depth Nutrition Comparison
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Significant differences between sauerkraut and summer squash
- Sauerkraut has more iron, vitamin K, fiber, and copper; however, summer squash is richer in vitamin B2 and vitamin B6.
- Sauerkraut covers your daily sodium needs 29% more than summer squash.
- Summer squash has 4 times less vitamin K than sauerkraut. Sauerkraut has 13µg of vitamin K, while summer squash has 3µg.
- Summer squash contains less sodium.
- Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of summer squash is 13.
Specific food types used in this comparison are Sauerkraut, canned, solids, and liquids and Squash, summer, all varieties, 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 CalciumCalcium | +100% |
| Contains more IronIron | +320% |
| Contains more CopperCopper | +88.2% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +30.8% |
| Contains more PotassiumPotassium | +54.1% |
| Contains more ZincZinc | +52.6% |
| Contains more PhosphorusPhosphorus | +90% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +15.9% |
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 | +16.7% |
| Contains more Vitamin KVitamin K | +333.3% |
| Contains more Vitamin CVitamin C | +15.6% |
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin B1Vitamin B1 | +128.6% |
| Contains more Vitamin B2Vitamin B2 | +545.5% |
| Contains more Vitamin B3Vitamin B3 | +240.6% |
| Contains more Vitamin B5Vitamin B5 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +67.7% |
| Contains more FolateFolate | +20.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 661mg | 2mg | 29% |
| Iron | 1.47mg | 0.35mg | 14% |
| Vitamin B2 | 0.022mg | 0.142mg | 9% |
| Vitamin K | 13µg | 3µg | 8% |
| Fiber | 2.9g | 1.1g | 7% |
| Vitamin B6 | 0.13mg | 0.218mg | 7% |
| Copper | 0.096mg | 0.051mg | 5% |
| Vitamin C | 14.7mg | 17mg | 3% |
| Potassium | 170mg | 262mg | 3% |
| Phosphorus | 20mg | 38mg | 3% |
| Calcium | 30mg | 15mg | 2% |
| Vitamin B1 | 0.021mg | 0.048mg | 2% |
| Vitamin B3 | 0.143mg | 0.487mg | 2% |
| Protein | 0.91g | 1.21g | 1% |
| Magnesium | 13mg | 17mg | 1% |
| Zinc | 0.19mg | 0.29mg | 1% |
| Vitamin A | 1µg | 10µg | 1% |
| Manganese | 0.151mg | 0.175mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Vitamin B5 | 0.093mg | 0.155mg | 1% |
| Folate | 24µg | 29µg | 1% |
| Choline | 10.4mg | 6.7mg | 1% |
| Fructose | 0.04g | 0.95g | 1% |
| Calories | 19kcal | 16kcal | 0% |
| Fats | 0.14g | 0.18g | 0% |
| Net carbs | 1.38g | 2.25g | N/A |
| Carbs | 4.28g | 3.35g | 0% |
| Sugar | 1.78g | 2.2g | N/A |
| Vitamin E | 0.14mg | 0.12mg | 0% |
| Saturated fat | 0.034g | 0.044g | 0% |
| Monounsaturated fat | 0.013g | 0.016g | 0% |
| Polyunsaturated fat | 0.067g | 0.089g | 0% |
| Tryptophan | 0.008mg | 0.011mg | 0% |
| Threonine | 0.025mg | 0.028mg | 0% |
| Isoleucine | 0.021mg | 0.042mg | 0% |
| Leucine | 0.029mg | 0.069mg | 0% |
| Lysine | 0.031mg | 0.065mg | 0% |
| Methionine | 0.009mg | 0.017mg | 0% |
| Phenylalanine | 0.023mg | 0.041mg | 0% |
| Valine | 0.03mg | 0.053mg | 0% |
| Histidine | 0.016mg | 0.025mg | 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:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more CarbsCarbs | +27.8% |
| Contains more OtherOther | +246.8% |
| Contains more ProteinProtein | +33% |
| Contains more FatsFats | +28.6% |
~equal in
Water
~94.64g
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
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains less Sat. FatSaturated fat | -22.7% |
| Contains more Mono. FatMonounsaturated fat | +23.1% |
| Contains more Poly. FatPolyunsaturated fat | +32.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +435.7% |
| Contains more FructoseFructose | +2275% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
