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  6. Sauerkraut vs. Wax gourd

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.

Infographic

Sauerkraut vs Wax gourd 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.
Sauerkraut
Sauerkraut
8
:
2
Wax gourd
Wax gourd
Contains more Calcium +66.7%
Contains more Iron +286.8%
Contains more Magnesium +30%
Contains more Phosphorus +17.6%
Contains more Potassium +3300%
Contains more Copper +336.4%
Contains more Manganese +169.6%
Contains more Selenium +200%
Contains less Sodium -83.8%
Contains more Zinc +210.5%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +66.7%
Contains more Iron +286.8%
Contains more Magnesium +30%
Contains more Phosphorus +17.6%
Contains more Potassium +3300%
Contains more Copper +336.4%
Contains more Manganese +169.6%
Contains more Selenium +200%
Contains less Sodium -83.8%
Contains more Zinc +210.5%

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.
Sauerkraut
Sauerkraut
7
:
3
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +40%
Contains more Vitamin B2 +2100%
Contains more Vitamin B6 +306.3%
Contains more Folate +500%
Contains more Vitamin K +364.3%
Contains more Vitamin B1 +61.9%
Contains more Vitamin B3 +168.5%
Contains more Vitamin B5 +30.1%
Sauerkraut
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%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +40%
Contains more Vitamin B2 +2100%
Contains more Vitamin B6 +306.3%
Contains more Folate +500%
Contains more Vitamin K +364.3%
Contains more Vitamin B1 +61.9%
Contains more Vitamin B3 +168.5%
Contains more Vitamin B5 +30.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
3
:
2
Wax gourd
Wax gourd
Contains more Protein +127.5%
Contains more Carbs +40.8%
Contains more Other +616.7%
Contains more Fats +42.9%
Equal in Water - 96.06
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +127.5%
Contains more Carbs +40.8%
Contains more Other +616.7%
Contains more Fats +42.9%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +31.3%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated 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.
Sauerkraut Wax gourd
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Wax gourd Opinion
Net carbs 1.38g 2.04g Wax gourd
Protein 0.91g 0.4g Sauerkraut
Fats 0.14g 0.2g Wax gourd
Carbs 4.28g 3.04g Sauerkraut
Calories 19kcal 14kcal Sauerkraut
Fructose 0.04g Sauerkraut
Sugar 1.78g 1.18g Wax gourd
Fiber 2.9g 1g Sauerkraut
Calcium 30mg 18mg Sauerkraut
Iron 1.47mg 0.38mg Sauerkraut
Magnesium 13mg 10mg Sauerkraut
Phosphorus 20mg 17mg Sauerkraut
Potassium 170mg 5mg Sauerkraut
Sodium 661mg 107mg Wax gourd
Zinc 0.19mg 0.59mg Wax gourd
Copper 0.096mg 0.022mg Sauerkraut
Manganese 0.151mg 0.056mg Sauerkraut
Selenium 0.6µg 0.2µg Sauerkraut
Vitamin A 18IU 0IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.08mg Sauerkraut
Vitamin C 14.7mg 10.5mg Sauerkraut
Vitamin B1 0.021mg 0.034mg Wax gourd
Vitamin B2 0.022mg 0.001mg Sauerkraut
Vitamin B3 0.143mg 0.384mg Wax gourd
Vitamin B5 0.093mg 0.121mg Wax gourd
Vitamin B6 0.13mg 0.032mg Sauerkraut
Folate 24µg 4µg Sauerkraut
Vitamin K 13µg 2.8µg Sauerkraut
Tryptophan 0.008mg 0.002mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg 0.009mg Sauerkraut
Methionine 0.009mg 0.003mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.034g 0.016g Wax gourd
Monounsaturated Fat 0.013g 0.037g Wax gourd
Polyunsaturated fat 0.067g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Wax gourd
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
6%
Wax gourd
Minerals Daily Need Coverage Score
24%
Sauerkraut
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 554mg)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $1)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.