Sauerkraut vs. Wax gourd — In-Depth Nutrition Comparison
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Summary of differences between Sauerkraut and Wax gourd
- Wax gourd has less Iron, Vitamin K, Copper, Fiber, and Vitamin B6 than Sauerkraut.
- Sauerkraut covers your daily need of Sodium 24% more than Wax gourd.
- Sauerkraut has 34 times more Potassium than Wax gourd. While Sauerkraut has 170mg of Potassium, Wax gourd has only 5mg.
- Wax gourd has less Sodium.
These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.
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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 MagnesiumMagnesium | +30% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +3300% |
| Contains more IronIron | +286.8% |
| Contains more CopperCopper | +336.4% |
| Contains more PhosphorusPhosphorus | +17.6% |
| Contains more ManganeseManganese | +169.6% |
| Contains more SeleniumSelenium | +200% |
| Contains more ZincZinc | +210.5% |
| Contains less SodiumSodium | -83.8% |
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 | +40% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +75% |
| Contains more Vitamin B2Vitamin B2 | +2100% |
| Contains more Vitamin B6Vitamin B6 | +306.3% |
| Contains more Vitamin KVitamin K | +364.3% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +112.2% |
| Contains more Vitamin B1Vitamin B1 | +61.9% |
| Contains more Vitamin B3Vitamin B3 | +168.5% |
| Contains more Vitamin B5Vitamin B5 | +30.1% |
~equal in
Vitamin D
~0µg
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:
0.4 g
Fats:
0.2 g
Carbs:
3.04 g
Water:
96.06 g
Other:
0.3 g
| Contains more ProteinProtein | +127.5% |
| Contains more CarbsCarbs | +40.8% |
| Contains more OtherOther | +616.7% |
| Contains more FatsFats | +42.9% |
~equal in
Water
~96.06g
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
0.016 g
Monounsaturated Fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains less Sat. FatSaturated Fat | -52.9% |
| Contains more Mono. FatMonounsaturated Fat | +184.6% |
| Contains more Poly. FatPolyunsaturated fat | +31.3% |
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 14kcal |
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| Protein | 0.91g | 0.4g |
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| Fats | 0.14g | 0.2g |
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| Vitamin C | 14.7mg | 10.5mg |
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| Net carbs | 1.38g | 2.04g |
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| Carbs | 4.28g | 3.04g |
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| Magnesium | 13mg | 10mg |
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| Calcium | 30mg | 18mg |
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| Potassium | 170mg | 5mg |
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| Iron | 1.47mg | 0.38mg |
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| Sugar | 1.78g | 1.18g |
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| Fiber | 2.9g | 1g |
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| Copper | 0.096mg | 0.022mg |
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| Zinc | 0.19mg | 0.59mg |
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| Phosphorus | 20mg | 17mg |
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| Sodium | 661mg | 107mg |
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| Vitamin A | 18IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.14mg | 0.08mg |
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| Manganese | 0.151mg | 0.056mg |
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| Selenium | 0.6µg | 0.2µg |
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| Vitamin B1 | 0.021mg | 0.034mg |
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| Vitamin B2 | 0.022mg | 0.001mg |
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| Vitamin B3 | 0.143mg | 0.384mg |
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| Vitamin B5 | 0.093mg | 0.121mg |
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| Vitamin B6 | 0.13mg | 0.032mg |
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| Vitamin K | 13µg | 2.8µg |
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| Folate | 24µg | 4µg |
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| Choline | 10.4mg | 4.9mg |
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| Saturated Fat | 0.034g | 0.016g |
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| Monounsaturated Fat | 0.013g | 0.037g |
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| Polyunsaturated fat | 0.067g | 0.088g |
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| Tryptophan | 0.008mg | 0.002mg |
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| Threonine | 0.025mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.031mg | 0.009mg |
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| Methionine | 0.009mg | 0.003mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.03mg |
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| Histidine | 0.016mg |
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| Fructose | 0.04g |
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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%
6%
Minerals Daily Need Coverage Score
24%
8%
Comparison summary
Which food is lower in Sugar?
Wax gourd is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Wax gourd contains less Sodium (difference - 554mg)
Which food is lower in Saturated Fat?
Wax gourd is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd is cheaper (difference - $1)
Which food is richer in minerals?
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)