Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Winter squash
  5. Compare
  6. Winter squash vs. Sauerkraut

Winter squash vs. Sauerkraut — In-Depth Nutrition Comparison

Compare

Summary of differences between winter squash and sauerkraut

  • Winter squash has more vitamin A; however, sauerkraut is higher in iron, vitamin K, and vitamin C.
  • Winter squash covers your daily need for vitamin A, 104% more than sauerkraut.
  • Winter squash has less sodium.
  • The glycemic index of sauerkraut is higher.

These are the specific foods used in this comparison Squash, winter, all varieties, cooked, baked, without salt and Sauerkraut, canned, solids, and liquids.

Infographic

Winter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more PotassiumPotassium +41.8%
Contains more ZincZinc +15.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +23.8%
Contains more CalciumCalcium +36.4%
Contains more IronIron +234.1%
Contains more CopperCopper +17.1%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~13mg
~equal in Phosphorus ~20mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +26000%
Contains more Vitamin B2Vitamin B2 +204.5%
Contains more Vitamin B3Vitamin B3 +246.2%
Contains more Vitamin B5Vitamin B5 +151.6%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin CVitamin C +53.1%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin KVitamin K +195.5%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Winter squash Sauerkraut DV% diff.
Sodium 1mg 661mg 29%
Vitamin A 261µg 1µg 29%
Iron 0.44mg 1.47mg 13%
Vitamin K 4.4µg 13µg 7%
Vitamin C 9.6mg 14.7mg 6%
Vitamin B5 0.234mg 0.093mg 3%
Vitamin B2 0.067mg 0.022mg 3%
Vitamin B6 0.161mg 0.13mg 2%
Carbs 8.85g 4.28g 2%
Vitamin B3 0.495mg 0.143mg 2%
Potassium 241mg 170mg 2%
Manganese 0.187mg 0.151mg 2%
Copper 0.082mg 0.096mg 2%
Calories 37kcal 19kcal 1%
Folate 20µg 24µg 1%
Polyunsaturated fat 0.147g 0.067g 1%
Calcium 22mg 30mg 1%
Protein 0.89g 0.91g 0%
Fats 0.35g 0.14g 0%
Net carbs 6.05g 1.38g N/A
Magnesium 13mg 13mg 0%
Sugar 3.3g 1.78g N/A
Fiber 2.8g 2.9g 0%
Zinc 0.22mg 0.19mg 0%
Phosphorus 19mg 20mg 0%
Vitamin E 0.12mg 0.14mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B1 0.016mg 0.021mg 0%
Saturated fat 0.072g 0.034g 0%
Choline 10.6mg 10.4mg 0%
Monounsaturated fat 0.026g 0.013g 0%
Tryptophan 0.013mg 0.008mg 0%
Threonine 0.027mg 0.025mg 0%
Isoleucine 0.035mg 0.021mg 0%
Leucine 0.05mg 0.029mg 0%
Lysine 0.033mg 0.031mg 0%
Methionine 0.011mg 0.009mg 0%
Phenylalanine 0.035mg 0.023mg 0%
Valine 0.038mg 0.03mg 0%
Histidine 0.017mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 FatsFats +150%
Contains more CarbsCarbs +106.8%
Contains more OtherOther +207.1%
~equal in Protein ~0.91g
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
30% 11% 59%
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 +100%
Contains more Poly. FatPolyunsaturated fat +119.4%
Contains less Sat. FatSaturated fat -52.8%

People also compare

Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant
Sauerkraut
Sauerkraut vs Cabbage
Cabbage
Sauerkraut
Sauerkraut vs Red cabbage
Red cabbage
Sauerkraut
Sauerkraut vs Radish
Radish

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.