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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.

Specific food types used in this comparison are Sauerkraut, canned, solids and liquids and Squash, summer, all varieties, raw.

Infographic

Sauerkraut vs Summer squash 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.
Contains more Calcium +100%
Contains more Iron +320%
Contains more Copper +88.2%
Contains more Selenium +200%
Contains more Magnesium +30.8%
Contains more Phosphorus +90%
Contains more Potassium +54.1%
Contains less Sodium -99.7%
Contains more Zinc +52.6%
Contains more Manganese +15.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +100%
Contains more Iron +320%
Contains more Copper +88.2%
Contains more Selenium +200%
Contains more Magnesium +30.8%
Contains more Phosphorus +90%
Contains more Potassium +54.1%
Contains less Sodium -99.7%
Contains more Zinc +52.6%
Contains more Manganese +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 E +16.7%
Contains more Vitamin K +333.3%
Contains more Vitamin A +1011.1%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +240.6%
Contains more Vitamin B5 +66.7%
Contains more Vitamin B6 +67.7%
Contains more Folate +20.8%
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 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin E +16.7%
Contains more Vitamin K +333.3%
Contains more Vitamin A +1011.1%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +240.6%
Contains more Vitamin B5 +66.7%
Contains more Vitamin B6 +67.7%
Contains more Folate +20.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +27.8%
Contains more Other +246.8%
Contains more Protein +33%
Contains more Fats +28.6%
Equal in Water - 94.64
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Carbs +27.8%
Contains more Other +246.8%
Contains more Protein +33%
Contains more Fats +28.6%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -22.7%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +32.8%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -22.7%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +32.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +435.7%
Contains more Fructose +2275%
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
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 Sucrose +∞%
Contains more Glucose +435.7%
Contains more Fructose +2275%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Summer squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Summer squash Opinion
Net carbs 1.38g 2.25g Summer squash
Protein 0.91g 1.21g Summer squash
Fats 0.14g 0.18g Summer squash
Carbs 4.28g 3.35g Sauerkraut
Calories 19kcal 16kcal Sauerkraut
Fructose 0.04g 0.95g Summer squash
Sugar 1.78g 2.2g Sauerkraut
Fiber 2.9g 1.1g Sauerkraut
Calcium 30mg 15mg Sauerkraut
Iron 1.47mg 0.35mg Sauerkraut
Magnesium 13mg 17mg Summer squash
Phosphorus 20mg 38mg Summer squash
Potassium 170mg 262mg Summer squash
Sodium 661mg 2mg Summer squash
Zinc 0.19mg 0.29mg Summer squash
Copper 0.096mg 0.051mg Sauerkraut
Manganese 0.151mg 0.175mg Summer squash
Selenium 0.6µg 0.2µg Sauerkraut
Vitamin A 18IU 200IU Summer squash
Vitamin A RAE 1µg 10µg Summer squash
Vitamin E 0.14mg 0.12mg Sauerkraut
Vitamin C 14.7mg 17mg Summer squash
Vitamin B1 0.021mg 0.048mg Summer squash
Vitamin B2 0.022mg 0.142mg Summer squash
Vitamin B3 0.143mg 0.487mg Summer squash
Vitamin B5 0.093mg 0.155mg Summer squash
Vitamin B6 0.13mg 0.218mg Summer squash
Folate 24µg 29µg Summer squash
Vitamin K 13µg 3µg Sauerkraut
Tryptophan 0.008mg 0.011mg Summer squash
Threonine 0.025mg 0.028mg Summer squash
Isoleucine 0.021mg 0.042mg Summer squash
Leucine 0.029mg 0.069mg Summer squash
Lysine 0.031mg 0.065mg Summer squash
Methionine 0.009mg 0.017mg Summer squash
Phenylalanine 0.023mg 0.041mg Summer squash
Valine 0.03mg 0.053mg Summer squash
Histidine 0.016mg 0.025mg Summer squash
Saturated Fat 0.034g 0.044g Sauerkraut
Monounsaturated Fat 0.013g 0.016g Summer squash
Polyunsaturated fat 0.067g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Sauerkraut
18%
Summer squash
Minerals Daily Need Coverage Score
24%
Sauerkraut
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.01g)
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.

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.