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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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
2%
Winter melon
5%
Sauerkraut
Carbohydrates
3%
Winter melon
4%
Sauerkraut
Fats
1%
Winter melon
1%
Sauerkraut

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winter melon Sauerkraut Opinion
Calories 13 19 Sauerkraut
Protein 0.4 0.91 Sauerkraut
Fats 0.2 0.14 Winter melon
Vitamin C 13 14.7 Sauerkraut
Carbs 3 4.28 Sauerkraut
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 1.47 Sauerkraut
Calcium 19 30 Sauerkraut
Potassium 6 170 Sauerkraut
Magnesium 10 13 Sauerkraut
Sugars 1.78 Winter melon
Fiber 2.9 2.9
Copper 0.023 0.096 Sauerkraut
Zinc 0.61 0.19 Winter melon
Starch
Phosphorus 19 20 Sauerkraut
Sodium 111 661 Winter melon
Vitamin A 0 18 Sauerkraut
Vitamin E 0.14 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.04 0.021 Winter melon
Vitamin B2 0.11 0.022 Winter melon
Vitamin B3 0.4 0.143 Winter melon
Vitamin B5 0.133 0.093 Winter melon
Vitamin B6 0.035 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 Sauerkraut
Folate 5 24 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.016 0.034 Winter melon
Monounsaturated Fat 0.037 0.013 Winter melon
Polyunsaturated fat 0.087 0.067 Winter melon
Tryptophan 0.002 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.009 0.031 Sauerkraut
Methionine 0.003 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 0.04 Sauerkraut

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 of 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.