Summer squash vs. Sauerkraut — In-Depth Nutrition Comparison
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Significant differences between summer squash and sauerkraut
- Summer squash has more vitamin B2 and vitamin B6; however, sauerkraut is richer in iron, vitamin K, fiber, and copper.
- Sauerkraut covers your daily sodium needs 29% more than summer squash.
- Sauerkraut has 6 times less vitamin B2 than summer squash. Summer squash has 0.142mg of vitamin B2, while sauerkraut has 0.022mg.
- Summer squash contains less sodium.
- Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of summer squash is 13.
Specific food types used in this comparison are Squash, summer, all varieties, raw and Sauerkraut, canned, solids, and liquids.
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 more MagnesiumMagnesium | +30.8% |
| Contains more PotassiumPotassium | +54.1% |
| Contains more ZincZinc | +52.6% |
| Contains more PhosphorusPhosphorus | +90% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +15.9% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +320% |
| Contains more CopperCopper | +88.2% |
| Contains more SeleniumSelenium | +200% |
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 more Vitamin CVitamin C | +15.6% |
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin B1Vitamin B1 | +128.6% |
| Contains more Vitamin B2Vitamin B2 | +545.5% |
| Contains more Vitamin B3Vitamin B3 | +240.6% |
| Contains more Vitamin B5Vitamin B5 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +67.7% |
| Contains more FolateFolate | +20.8% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin KVitamin K | +333.3% |
| Contains more CholineCholine | +55.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 2mg | 661mg | 29% |
| Iron | 0.35mg | 1.47mg | 14% |
| Vitamin B2 | 0.142mg | 0.022mg | 9% |
| Vitamin K | 3µg | 13µg | 8% |
| Fiber | 1.1g | 2.9g | 7% |
| Vitamin B6 | 0.218mg | 0.13mg | 7% |
| Copper | 0.051mg | 0.096mg | 5% |
| Vitamin C | 17mg | 14.7mg | 3% |
| Phosphorus | 38mg | 20mg | 3% |
| Potassium | 262mg | 170mg | 3% |
| Vitamin B3 | 0.487mg | 0.143mg | 2% |
| Vitamin B1 | 0.048mg | 0.021mg | 2% |
| Calcium | 15mg | 30mg | 2% |
| Vitamin B5 | 0.155mg | 0.093mg | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Folate | 29µg | 24µg | 1% |
| Choline | 6.7mg | 10.4mg | 1% |
| Protein | 1.21g | 0.91g | 1% |
| Fructose | 0.95g | 0.04g | 1% |
| Manganese | 0.175mg | 0.151mg | 1% |
| Magnesium | 17mg | 13mg | 1% |
| Vitamin A | 10µg | 1µg | 1% |
| Zinc | 0.29mg | 0.19mg | 1% |
| Calories | 16kcal | 19kcal | 0% |
| Fats | 0.18g | 0.14g | 0% |
| Carbs | 3.35g | 4.28g | 0% |
| Net carbs | 2.25g | 1.38g | N/A |
| Sugar | 2.2g | 1.78g | N/A |
| Vitamin E | 0.12mg | 0.14mg | 0% |
| Saturated fat | 0.044g | 0.034g | 0% |
| Monounsaturated fat | 0.016g | 0.013g | 0% |
| Polyunsaturated fat | 0.089g | 0.067g | 0% |
| Tryptophan | 0.011mg | 0.008mg | 0% |
| Threonine | 0.028mg | 0.025mg | 0% |
| Isoleucine | 0.042mg | 0.021mg | 0% |
| Leucine | 0.069mg | 0.029mg | 0% |
| Lysine | 0.065mg | 0.031mg | 0% |
| Methionine | 0.017mg | 0.009mg | 0% |
| Phenylalanine | 0.041mg | 0.023mg | 0% |
| Valine | 0.053mg | 0.03mg | 0% |
| Histidine | 0.025mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +33% |
| Contains more FatsFats | +28.6% |
| Contains more CarbsCarbs | +27.8% |
| Contains more OtherOther | +246.8% |
~equal in
Water
~92.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated fat | +23.1% |
| Contains more Poly. FatPolyunsaturated fat | +32.8% |
| Contains less Sat. FatSaturated fat | -22.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +435.7% |
| Contains more FructoseFructose | +2275% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
