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  6. Sauerkraut vs. Winter squash

Sauerkraut vs. Winter squash — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and winter squash

  • Sauerkraut has more iron, vitamin K, and vitamin C; however, winter squash is higher in vitamin A.
  • Winter squash covers your daily need for vitamin A, 104% more than sauerkraut.
  • Sauerkraut has 661 times more sodium than winter squash. While sauerkraut has 661mg of sodium, winter squash has only 1mg.
  • The glycemic index of sauerkraut is higher.

These are the specific foods used in this comparison Sauerkraut, canned, solids, and liquids and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Sauerkraut vs Winter 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.
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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more CalciumCalcium +36.4%
Contains more IronIron +234.1%
Contains more CopperCopper +17.1%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +41.8%
Contains more ZincZinc +15.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +23.8%
~equal in Magnesium ~13mg
~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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +53.1%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin KVitamin K +195.5%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +26000%
Contains more Vitamin B2Vitamin B2 +204.5%
Contains more Vitamin B3Vitamin B3 +246.2%
Contains more Vitamin B5Vitamin B5 +151.6%
Contains more Vitamin B6Vitamin B6 +23.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.6mg

All nutrients comparison - raw data values

Nutrient Sauerkraut Winter squash DV% diff.
Sodium 661mg 1mg 29%
Vitamin A 1µg 261µg 29%
Iron 1.47mg 0.44mg 13%
Vitamin K 13µg 4.4µg 7%
Vitamin C 14.7mg 9.6mg 6%
Vitamin B5 0.093mg 0.234mg 3%
Vitamin B2 0.022mg 0.067mg 3%
Vitamin B6 0.13mg 0.161mg 2%
Carbs 4.28g 8.85g 2%
Vitamin B3 0.143mg 0.495mg 2%
Potassium 170mg 241mg 2%
Manganese 0.151mg 0.187mg 2%
Copper 0.096mg 0.082mg 2%
Calories 19kcal 37kcal 1%
Folate 24µg 20µg 1%
Polyunsaturated fat 0.067g 0.147g 1%
Calcium 30mg 22mg 1%
Protein 0.91g 0.89g 0%
Fats 0.14g 0.35g 0%
Net carbs 1.38g 6.05g N/A
Magnesium 13mg 13mg 0%
Sugar 1.78g 3.3g N/A
Fiber 2.9g 2.8g 0%
Zinc 0.19mg 0.22mg 0%
Phosphorus 20mg 19mg 0%
Vitamin E 0.14mg 0.12mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B1 0.021mg 0.016mg 0%
Saturated fat 0.034g 0.072g 0%
Choline 10.4mg 10.6mg 0%
Monounsaturated fat 0.013g 0.026g 0%
Tryptophan 0.008mg 0.013mg 0%
Threonine 0.025mg 0.027mg 0%
Isoleucine 0.021mg 0.035mg 0%
Leucine 0.029mg 0.05mg 0%
Lysine 0.031mg 0.033mg 0%
Methionine 0.009mg 0.011mg 0%
Phenylalanine 0.023mg 0.035mg 0%
Valine 0.03mg 0.038mg 0%
Histidine 0.016mg 0.017mg 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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more OtherOther +207.1%
Contains more FatsFats +150%
Contains more CarbsCarbs +106.8%
~equal in Protein ~0.89g
~equal in Water ~89.21g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -52.8%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +119.4%

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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 squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.