Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sauerkraut vs Zucchini - In-Depth Nutrition Comparison

Compare

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +87.5%
Contains more Iron +297.3%
Contains more Copper +81.1%
Contains more Magnesium +38.5%
Contains more Phosphorus +90%
Contains more Potassium +53.5%
Contains less Sodium -98.8%
Contains more Zinc +68.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +87.5%
Contains more Iron +297.3%
Contains more Copper +81.1%
Contains more Magnesium +38.5%
Contains more Phosphorus +90%
Contains more Potassium +53.5%
Contains less Sodium -98.8%
Contains more Zinc +68.4%

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 A +1011.1%
Contains more Vitamin C +21.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +16.7%
Contains more Vitamin K +202.3%
Contains more Vitamin A +1011.1%
Contains more Vitamin C +21.8%
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

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Zucchini Opinion
Net carbs 1.38g 2.11g Zucchini
Protein 0.91g 1.21g Zucchini
Fats 0.14g 0.32g Zucchini
Carbs 4.28g 3.11g Sauerkraut
Calories 19kcal 17kcal Sauerkraut
Starch g 0g Zucchini
Fructose 0.04g 1.38g Zucchini
Sugar 1.78g 2.5g Sauerkraut
Fiber 2.9g 1g Sauerkraut
Calcium 30mg 16mg Sauerkraut
Iron 1.47mg 0.37mg Sauerkraut
Magnesium 13mg 18mg Zucchini
Phosphorus 20mg 38mg Zucchini
Potassium 170mg 261mg Zucchini
Sodium 661mg 8mg Zucchini
Zinc 0.19mg 0.32mg Zucchini
Copper 0.096mg 0.053mg Sauerkraut
Vitamin A 18IU 200IU Zucchini
Vitamin E 0.14mg 0.12mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 17.9mg Zucchini
Vitamin B1 0.021mg 0.045mg Zucchini
Vitamin B2 0.022mg 0.094mg Zucchini
Vitamin B3 0.143mg 0.451mg Zucchini
Vitamin B5 0.093mg 0.204mg Zucchini
Vitamin B6 0.13mg 0.163mg Zucchini
Folate 24µg 24µg
Vitamin B12 0µg 0µg
Vitamin K 13µg 4.3µg Sauerkraut
Tryptophan 0.008mg 0.01mg Zucchini
Threonine 0.025mg 0.029mg Zucchini
Isoleucine 0.021mg 0.044mg Zucchini
Leucine 0.029mg 0.071mg Zucchini
Lysine 0.031mg 0.067mg Zucchini
Methionine 0.009mg 0.018mg Zucchini
Phenylalanine 0.023mg 0.043mg Zucchini
Valine 0.03mg 0.054mg Zucchini
Histidine 0.016mg 0.026mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.084g Sauerkraut
Monounsaturated Fat 0.013g 0.011g Sauerkraut
Polyunsaturated fat 0.067g 0.091g Zucchini

Which food is preferable for your diet?

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

People also compare

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

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.

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.