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.
Specific food types used in this comparison are Squash, summer, all varieties, raw and Sauerkraut, canned, solids and liquids.
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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 | +1011.1% |
| 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% |
~equal in
Vitamin D
~0µg
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
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 |
| Calories | 16kcal | 19kcal |
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| Protein | 1.21g | 0.91g |
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| Fats | 0.18g | 0.14g |
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| Vitamin C | 17mg | 14.7mg |
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| Net carbs | 2.25g | 1.38g |
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| Carbs | 3.35g | 4.28g |
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| Magnesium | 17mg | 13mg |
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| Calcium | 15mg | 30mg |
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| Potassium | 262mg | 170mg |
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| Iron | 0.35mg | 1.47mg |
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| Sugar | 2.2g | 1.78g |
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| Fiber | 1.1g | 2.9g |
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| Copper | 0.051mg | 0.096mg |
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| Zinc | 0.29mg | 0.19mg |
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| Phosphorus | 38mg | 20mg |
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| Sodium | 2mg | 661mg |
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| Vitamin A | 200IU | 18IU |
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| Vitamin A | 10µg | 1µg |
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| Vitamin E | 0.12mg | 0.14mg |
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| Manganese | 0.175mg | 0.151mg |
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| Selenium | 0.2µg | 0.6µg |
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| Vitamin B1 | 0.048mg | 0.021mg |
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| Vitamin B2 | 0.142mg | 0.022mg |
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| Vitamin B3 | 0.487mg | 0.143mg |
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| Vitamin B5 | 0.155mg | 0.093mg |
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| Vitamin B6 | 0.218mg | 0.13mg |
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| Vitamin K | 3µg | 13µg |
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| Folate | 29µg | 24µg |
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| Choline | 6.7mg | 10.4mg |
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| Saturated Fat | 0.044g | 0.034g |
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| Monounsaturated Fat | 0.016g | 0.013g |
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| Polyunsaturated fat | 0.089g | 0.067g |
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| Tryptophan | 0.011mg | 0.008mg |
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| Threonine | 0.028mg | 0.025mg |
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| Isoleucine | 0.042mg | 0.021mg |
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| Leucine | 0.069mg | 0.029mg |
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| Lysine | 0.065mg | 0.031mg |
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| Methionine | 0.017mg | 0.009mg |
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| Phenylalanine | 0.041mg | 0.023mg |
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| Valine | 0.053mg | 0.03mg |
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| Histidine | 0.025mg | 0.016mg |
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| Fructose | 0.95g | 0.04g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
17%
12%
Minerals Daily Need Coverage Score
12%
24%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash is cheaper (difference - $1)
Which food is richer in vitamins?
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.01g)
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.