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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

Sauerkraut vs Zucchini 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 +297.3%
Contains more Calcium +87.5%
Contains more Copper +81.1%
Contains more Potassium +53.5%
Contains more Magnesium +38.5%
Contains more Zinc +68.4%
Contains more Phosphorus +90%
Contains less Sodium -98.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +297.3%
Contains more Calcium +87.5%
Contains more Copper +81.1%
Contains more Potassium +53.5%
Contains more Magnesium +38.5%
Contains more Zinc +68.4%
Contains more Phosphorus +90%
Contains less Sodium -98.8%

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 E +16.7%
Contains more Vitamin K +202.3%
Contains more Vitamin C +21.8%
Contains more Vitamin A +1011.1%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +327.3%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +119.4%
Contains more Vitamin B6 +25.4%
Equal in Folate - 24
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin E +16.7%
Contains more Vitamin K +202.3%
Contains more Vitamin C +21.8%
Contains more Vitamin A +1011.1%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +327.3%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +119.4%
Contains more Vitamin B6 +25.4%
Equal in Folate - 24

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
16
Zucchini
Mineral Summary Score
28
Sauerkraut
12
Zucchini

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
7%
Zucchini
Carbohydrates
4%
Sauerkraut
3%
Zucchini
Fats
1%
Sauerkraut
1%
Zucchini

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 Zucchini
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Zucchini
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 contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 653mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.6)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.72g)
Which food is lower in Saturated Fat?
Sauerkraut
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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Zucchini Opinion
Calories 19 17 Sauerkraut
Protein 0.91 1.21 Zucchini
Fats 0.14 0.32 Zucchini
Vitamin C 14.7 17.9 Zucchini
Net carbs 1.3799999952316284 2.109999895095825 Zucchini
Carbs 4.28 3.11 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.37 Sauerkraut
Calcium 30 16 Sauerkraut
Potassium 170 261 Zucchini
Magnesium 13 18 Zucchini
Sugar 1.78 2.5 Sauerkraut
Fiber 2.9 1 Sauerkraut
Copper 0.096 0.053 Sauerkraut
Zinc 0.19 0.32 Zucchini
Starch 0 Zucchini
Phosphorus 20 38 Zucchini
Sodium 661 8 Zucchini
Vitamin A 18 200 Zucchini
Vitamin E 0.14 0.12 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.021 0.045 Zucchini
Vitamin B2 0.022 0.094 Zucchini
Vitamin B3 0.143 0.451 Zucchini
Vitamin B5 0.093 0.204 Zucchini
Vitamin B6 0.13 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 13 4.3 Sauerkraut
Folate 24 24
Trans Fat 0 0
Saturated Fat 0.034 0.084 Sauerkraut
Monounsaturated Fat 0.013 0.011 Sauerkraut
Polyunsaturated fat 0.067 0.091 Zucchini
Tryptophan 0.008 0.01 Zucchini
Threonine 0.025 0.029 Zucchini
Isoleucine 0.021 0.044 Zucchini
Leucine 0.029 0.071 Zucchini
Lysine 0.031 0.067 Zucchini
Methionine 0.009 0.018 Zucchini
Phenylalanine 0.023 0.043 Zucchini
Valine 0.03 0.054 Zucchini
Histidine 0.016 0.026 Zucchini
Fructose 0.04 1.38 Zucchini

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.