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  6. Sauerkraut vs. Winter melon

Sauerkraut vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between sauerkraut and winter melon

  • Sauerkraut has more iron, copper, and vitamin B6; however, winter melon has more vitamin B2.
  • Sauerkraut's daily need coverage for sodium is 24% more.
  • Sauerkraut has 28 times more potassium than winter melon. Sauerkraut has 170mg of potassium, while winter melon has 6mg.
  • Winter melon is lower in sodium.

The food varieties used in the comparison are Sauerkraut, canned, solids, and liquids and Waxgourd, (chinese preserving melon), raw.

Infographic

Sauerkraut vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +57.9%
Contains more PotassiumPotassium +2733.3%
Contains more IronIron +267.5%
Contains more CopperCopper +317.4%
Contains more ManganeseManganese +160.3%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +221.1%
Contains less SodiumSodium -83.2%
~equal in Phosphorus ~19mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +13.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +271.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +380%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +43%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Winter melon DV% diff.
Sodium 661mg 111mg 24%
Iron 1.47mg 0.4mg 13%
Vitamin K 13µg 11%
Copper 0.096mg 0.023mg 8%
Vitamin B6 0.13mg 0.035mg 7%
Vitamin B2 0.022mg 0.11mg 7%
Folate 24µg 5µg 5%
Potassium 170mg 6mg 5%
Manganese 0.151mg 0.058mg 4%
Zinc 0.19mg 0.61mg 4%
Vitamin B3 0.143mg 0.4mg 2%
Vitamin B1 0.021mg 0.04mg 2%
Choline 10.4mg 2%
Vitamin C 14.7mg 13mg 2%
Vitamin B5 0.093mg 0.133mg 1%
Protein 0.91g 0.4g 1%
Calcium 30mg 19mg 1%
Magnesium 13mg 10mg 1%
Vitamin E 0.14mg 1%
Selenium 0.6µg 0.2µg 1%
Calories 19kcal 13kcal 0%
Fats 0.14g 0.2g 0%
Carbs 4.28g 3g 0%
Net carbs 1.38g 0.1g N/A
Sugar 1.78g N/A
Fiber 2.9g 2.9g 0%
Phosphorus 20mg 19mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.034g 0.016g 0%
Monounsaturated fat 0.013g 0.037g 0%
Polyunsaturated fat 0.067g 0.087g 0%
Tryptophan 0.008mg 0.002mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0.009mg 0%
Methionine 0.009mg 0.003mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +127.5%
Contains more CarbsCarbs +42.7%
Contains more OtherOther +616.7%
Contains more FatsFats +42.9%
~equal in Water ~96.1g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -52.9%
Contains more Mono. FatMonounsaturated fat +184.6%
Contains more Poly. FatPolyunsaturated fat +29.9%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.