Sauerkraut vs. Zucchini — In-Depth Nutrition Comparison
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What are the main differences between Sauerkraut and Zucchini?
- Sauerkraut is richer in Iron, Fiber, and Vitamin K, while Zucchini is higher in Vitamin B2.
- Sauerkraut's daily need coverage for Sodium is 28% higher.
- Zucchini has 4 times less Iron than Sauerkraut. Sauerkraut has 1.47mg of Iron, while Zucchini has 0.37mg.
- Zucchini is lower in Sodium.
We used Sauerkraut, canned, solids and liquids and Squash, summer, zucchini, includes skin, raw types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+87.5%
Contains
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Iron
+297.3%
Contains
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Copper
+81.1%
Contains
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Selenium
+200%
Contains
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Magnesium
+38.5%
Contains
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Phosphorus
+90%
Contains
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Potassium
+53.5%
Contains
less
Sodium
-98.8%
Contains
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Zinc
+68.4%
Contains
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Manganese
+17.2%
Contains
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Calcium
+87.5%
Contains
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Iron
+297.3%
Contains
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Copper
+81.1%
Contains
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Selenium
+200%
Contains
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Magnesium
+38.5%
Contains
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Phosphorus
+90%
Contains
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Potassium
+53.5%
Contains
less
Sodium
-98.8%
Contains
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Zinc
+68.4%
Contains
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Manganese
+17.2%
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
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Vitamin E
+16.7%
Contains
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Vitamin K
+202.3%
Contains
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Vitamin A
+1011.1%
Contains
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Vitamin C
+21.8%
Contains
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Vitamin B1
+114.3%
Contains
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Vitamin B2
+327.3%
Contains
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Vitamin B3
+215.4%
Contains
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Vitamin B5
+119.4%
Contains
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Vitamin B6
+25.4%
Equal in Folate - 24
Contains
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Vitamin E
+16.7%
Contains
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Vitamin K
+202.3%
Contains
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Vitamin A
+1011.1%
Contains
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Vitamin C
+21.8%
Contains
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Vitamin B1
+114.3%
Contains
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Vitamin B2
+327.3%
Contains
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Vitamin B3
+215.4%
Contains
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Vitamin B5
+119.4%
Contains
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Vitamin B6
+25.4%
Equal in Folate - 24
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+37.6%
Contains
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Other
+277.2%
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Protein
+33%
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Fats
+128.6%
Equal in Water - 94.79
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
Contains
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Carbs
+37.6%
Contains
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Other
+277.2%
Contains
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Protein
+33%
Contains
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Fats
+128.6%
Equal in Water - 94.79
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-59.5%
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Monounsaturated Fat
+18.2%
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Polyunsaturated fat
+35.8%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Saturated Fat:
0.084 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.091 g
Contains
less
Saturated Fat
-59.5%
Contains
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Monounsaturated Fat
+18.2%
Contains
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Polyunsaturated fat
+35.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
Contains
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Glucose
+664.3%
Contains
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Fructose
+3350%
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+∞%
Contains
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Glucose
+664.3%
Contains
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Fructose
+3350%
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.38g | 2.11g |
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| Protein | 0.91g | 1.21g |
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| Fats | 0.14g | 0.32g |
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| Carbs | 4.28g | 3.11g |
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| Calories | 19kcal | 17kcal |
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| Fructose | 0.04g | 1.38g |
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| Sugar | 1.78g | 2.5g |
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| Fiber | 2.9g | 1g |
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| Calcium | 30mg | 16mg |
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| Iron | 1.47mg | 0.37mg |
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| Magnesium | 13mg | 18mg |
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| Phosphorus | 20mg | 38mg |
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| Potassium | 170mg | 261mg |
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| Sodium | 661mg | 8mg |
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| Zinc | 0.19mg | 0.32mg |
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| Copper | 0.096mg | 0.053mg |
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| Manganese | 0.151mg | 0.177mg |
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| Selenium | 0.6µg | 0.2µg |
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| Vitamin A | 18IU | 200IU |
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| Vitamin A RAE | 1µg | 10µg |
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| Vitamin E | 0.14mg | 0.12mg |
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| Vitamin C | 14.7mg | 17.9mg |
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| Vitamin B1 | 0.021mg | 0.045mg |
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| Vitamin B2 | 0.022mg | 0.094mg |
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| Vitamin B3 | 0.143mg | 0.451mg |
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| Vitamin B5 | 0.093mg | 0.204mg |
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| Vitamin B6 | 0.13mg | 0.163mg |
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| Folate | 24µg | 24µg | |
| Vitamin K | 13µg | 4.3µg |
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| Tryptophan | 0.008mg | 0.01mg |
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| Threonine | 0.025mg | 0.029mg |
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| Isoleucine | 0.021mg | 0.044mg |
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| Leucine | 0.029mg | 0.071mg |
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| Lysine | 0.031mg | 0.067mg |
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| Methionine | 0.009mg | 0.018mg |
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| Phenylalanine | 0.023mg | 0.043mg |
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| Valine | 0.03mg | 0.054mg |
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| Histidine | 0.016mg | 0.026mg |
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| Saturated Fat | 0.034g | 0.084g |
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| Monounsaturated Fat | 0.013g | 0.011g |
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| Polyunsaturated fat | 0.067g | 0.091g |
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| Omega-6 - Linoleic acid | 0.03g |
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| Omega-3 - ALA | 0.061g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
13%
16%
Minerals Daily Need Coverage Score
24%
12%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 653mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini is cheaper (difference - $0.6)
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.72g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.05g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.