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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
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" charts 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 Manganese +15.9%
Contains more Calcium +100%
Contains more Iron +320%
Contains more Copper +88.2%
Contains more Selenium +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
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 Manganese +15.9%
Contains more Calcium +100%
Contains more Iron +320%
Contains more Copper +88.2%
Contains more Selenium +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 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 Choline +55.2%
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 Choline Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 4% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 6% 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 Choline +55.2%
Contains more Vitamin K +333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33%
Contains more Fats +28.6%
Contains more Carbs +27.8%
Contains more Other +246.8%
Equal in Water - 92.52
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +33%
Contains more Fats +28.6%
Contains more Carbs +27.8%
Contains more Other +246.8%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +32.8%
Contains less Saturated Fat -22.7%
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +32.8%
Contains less Saturated Fat -22.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +435.7%
Contains more Fructose +2275%
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
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 Sucrose +∞%
Contains more Glucose +435.7%
Contains more Fructose +2275%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.175mg 0.151mg Summer squash
Selenium 0.2µg 0.6µg Sauerkraut
Vitamin A 200IU 18IU Summer squash
Vitamin A RAE 10µg 1µg Summer squash
Vitamin E 0.12mg 0.14mg Sauerkraut
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
Choline 6.7mg 10.4mg Sauerkraut
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
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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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%
Summer squash
12%
Sauerkraut
Minerals Daily Need Coverage Score
12%
Summer squash
24%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.