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Winter melon vs Sauerkraut - In-Depth Nutrition Comparison

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Important differences between Winter melon and Sauerkraut

  • Winter melon has more Vitamin B2, however Sauerkraut has more Iron, Copper, and Vitamin B6.
  • Sauerkraut's daily need coverage for Sodium is 24% more.
  • Winter melon has 5 times more Vitamin B2 than Sauerkraut. Winter melon has 0.11mg of Vitamin B2, while Sauerkraut has 0.022mg.
  • Winter melon is lower in Sodium.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Sauerkraut, canned, solids and liquids.

Infographic

Winter melon 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 Zinc +221.1%
Contains less Sodium -83.2%
Contains more Iron +267.5%
Contains more Calcium +57.9%
Contains more Potassium +2733.3%
Contains more Magnesium +30%
Contains more Copper +317.4%
Equal in Phosphorus - 20
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Zinc +221.1%
Contains less Sodium -83.2%
Contains more Iron +267.5%
Contains more Calcium +57.9%
Contains more Potassium +2733.3%
Contains more Magnesium +30%
Contains more Copper +317.4%
Equal in Phosphorus - 20

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 B1 +90.5%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +43%
Contains more Vitamin C +13.1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +271.4%
Contains more Folate +380%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +179.7%
Contains more Vitamin B5 +43%
Contains more Vitamin C +13.1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +271.4%
Contains more Folate +380%

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.
Winter melon Sauerkraut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Sauerkraut Opinion
Calories 13kcal 19kcal Sauerkraut
Protein 0.4g 0.91g Sauerkraut
Fats 0.2g 0.14g Winter melon
Vitamin C 13mg 14.7mg Sauerkraut
Net carbs 0.1g 1.38g Sauerkraut
Carbs 3g 4.28g Sauerkraut
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 1.47mg Sauerkraut
Calcium 19mg 30mg Sauerkraut
Potassium 6mg 170mg Sauerkraut
Magnesium 10mg 13mg Sauerkraut
Sugar g 1.78g Winter melon
Fiber 2.9g 2.9g
Copper 0.023mg 0.096mg Sauerkraut
Zinc 0.61mg 0.19mg Winter melon
Starch g g
Phosphorus 19mg 20mg Sauerkraut
Sodium 111mg 661mg Winter melon
Vitamin A 0IU 18IU Sauerkraut
Vitamin E mg 0.14mg Sauerkraut
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.021mg Winter melon
Vitamin B2 0.11mg 0.022mg Winter melon
Vitamin B3 0.4mg 0.143mg Winter melon
Vitamin B5 0.133mg 0.093mg Winter melon
Vitamin B6 0.035mg 0.13mg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K µg 13µg Sauerkraut
Folate 5µg 24µg Sauerkraut
Trans Fat 0g 0g
Saturated Fat 0.016g 0.034g Winter melon
Monounsaturated Fat 0.037g 0.013g Winter melon
Polyunsaturated fat 0.087g 0.067g Winter melon
Tryptophan 0.002mg 0.008mg Sauerkraut
Threonine mg 0.025mg Sauerkraut
Isoleucine mg 0.021mg Sauerkraut
Leucine mg 0.029mg Sauerkraut
Lysine 0.009mg 0.031mg Sauerkraut
Methionine 0.003mg 0.009mg Sauerkraut
Phenylalanine mg 0.023mg Sauerkraut
Valine mg 0.03mg Sauerkraut
Histidine mg 0.016mg Sauerkraut
Fructose g 0.04g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9
Winter melon
13
Sauerkraut
Mineral Summary Score
9
Winter melon
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
2%
Winter melon
5%
Sauerkraut
Carbohydrates
3%
Winter melon
4%
Sauerkraut
Fats
1%
Winter melon
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 550mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.