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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +267.5%
Contains more Calcium +57.9%
Contains more Potassium +2733.3%
Contains more Magnesium +30%
Contains more Copper +317.4%
Contains more Zinc +221.1%
Contains less Sodium -83.2%
Equal in Phosphorus - 19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +267.5%
Contains more Calcium +57.9%
Contains more Potassium +2733.3%
Contains more Magnesium +30%
Contains more Copper +317.4%
Contains more Zinc +221.1%
Contains less Sodium -83.2%
Equal in Phosphorus - 19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +13.1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +271.4%
Contains more Folate +380%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin C +13.1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +271.4%
Contains more Folate +380%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +43%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
9
Winter melon
Mineral Summary Score
28
Sauerkraut
9
Winter melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
2%
Winter melon
Carbohydrates
4%
Sauerkraut
3%
Winter melon
Fats
1%
Sauerkraut
1%
Winter melon

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Winter melon
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
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 550mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Winter melon Opinion
Calories 19 13 Sauerkraut
Protein 0.91 0.4 Sauerkraut
Fats 0.14 0.2 Winter melon
Vitamin C 14.7 13 Sauerkraut
Net carbs 1.3799999952316284 0.10000000149011612 Sauerkraut
Carbs 4.28 3 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.4 Sauerkraut
Calcium 30 19 Sauerkraut
Potassium 170 6 Sauerkraut
Magnesium 13 10 Sauerkraut
Sugar 1.78 Winter melon
Fiber 2.9 2.9
Copper 0.096 0.023 Sauerkraut
Zinc 0.19 0.61 Winter melon
Starch
Phosphorus 20 19 Sauerkraut
Sodium 661 111 Winter melon
Vitamin A 18 0 Sauerkraut
Vitamin E 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.021 0.04 Winter melon
Vitamin B2 0.022 0.11 Winter melon
Vitamin B3 0.143 0.4 Winter melon
Vitamin B5 0.093 0.133 Winter melon
Vitamin B6 0.13 0.035 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 Sauerkraut
Folate 24 5 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.016 Winter melon
Monounsaturated Fat 0.013 0.037 Winter melon
Polyunsaturated fat 0.067 0.087 Winter melon
Tryptophan 0.008 0.002 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 0.009 Sauerkraut
Methionine 0.009 0.003 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.