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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.

Infographic

Summer squash vs Sauerkraut 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 Magnesium +30.8%
Contains more Phosphorus +90%
Contains more Potassium +54.1%
Contains less Sodium -99.7%
Contains more Zinc +52.6%
Contains more Calcium +100%
Contains more Iron +320%
Contains more Copper +88.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Magnesium +30.8%
Contains more Phosphorus +90%
Contains more Potassium +54.1%
Contains less Sodium -99.7%
Contains more Zinc +52.6%
Contains more Calcium +100%
Contains more Iron +320%
Contains more Copper +88.2%

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 A +1011.1%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +240.6%
Contains more Vitamin B5 +66.7%
Contains more Vitamin B6 +67.7%
Contains more Folate +20.8%
Contains more Vitamin E +16.7%
Contains more Vitamin K +333.3%
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% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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%
Contains more Vitamin A +1011.1%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +240.6%
Contains more Vitamin B5 +66.7%
Contains more Vitamin B6 +67.7%
Contains more Folate +20.8%
Contains more Vitamin E +16.7%
Contains more Vitamin K +333.3%

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.
Summer squash Sauerkraut
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 Summer squash Sauerkraut Opinion
Net carbs 2.25g 1.38g Summer squash
Protein 1.21g 0.91g Summer squash
Fats 0.18g 0.14g Summer squash
Carbs 3.35g 4.28g Sauerkraut
Calories 16kcal 19kcal Sauerkraut
Starch g g
Fructose 0.95g 0.04g Summer squash
Sugar 2.2g 1.78g Sauerkraut
Fiber 1.1g 2.9g Sauerkraut
Calcium 15mg 30mg Sauerkraut
Iron 0.35mg 1.47mg Sauerkraut
Magnesium 17mg 13mg Summer squash
Phosphorus 38mg 20mg Summer squash
Potassium 262mg 170mg Summer squash
Sodium 2mg 661mg Summer squash
Zinc 0.29mg 0.19mg Summer squash
Copper 0.051mg 0.096mg Sauerkraut
Vitamin A 200IU 18IU Summer squash
Vitamin E 0.12mg 0.14mg Sauerkraut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 14.7mg Summer squash
Vitamin B1 0.048mg 0.021mg Summer squash
Vitamin B2 0.142mg 0.022mg Summer squash
Vitamin B3 0.487mg 0.143mg Summer squash
Vitamin B5 0.155mg 0.093mg Summer squash
Vitamin B6 0.218mg 0.13mg Summer squash
Folate 29µg 24µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 3µg 13µg Sauerkraut
Tryptophan 0.011mg 0.008mg Summer squash
Threonine 0.028mg 0.025mg Summer squash
Isoleucine 0.042mg 0.021mg Summer squash
Leucine 0.069mg 0.029mg Summer squash
Lysine 0.065mg 0.031mg Summer squash
Methionine 0.017mg 0.009mg Summer squash
Phenylalanine 0.041mg 0.023mg Summer squash
Valine 0.053mg 0.03mg Summer squash
Histidine 0.025mg 0.016mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.044g 0.034g Sauerkraut
Monounsaturated Fat 0.016g 0.013g Summer squash
Polyunsaturated fat 0.089g 0.067g Summer squash

Which food is preferable for your diet?

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

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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
18
Summer squash
13
Sauerkraut
Mineral Summary Score
12
Summer squash
28
Sauerkraut

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
7%
Summer squash
5%
Sauerkraut
Carbohydrates
3%
Summer squash
4%
Sauerkraut
Fats
1%
Summer squash
1%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated Fat?
Sauerkraut
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.

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.