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  6. Winter squash vs. Sauerkraut

Winter squash vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Winter squash and Sauerkraut

  • Winter squash has more Vitamin A RAE, however, Sauerkraut is higher in Iron, Vitamin K, and Vitamin C.
  • Winter squash covers your daily need of Vitamin A RAE 29% more than Sauerkraut.
  • Winter squash has less Sodium.

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.
Winter squash
Winter squash
4
:
5
Sauerkraut
Sauerkraut
Contains more Potassium +41.8%
Contains less Sodium -99.8%
Contains more Zinc +15.8%
Contains more Manganese +23.8%
Contains more Calcium +36.4%
Contains more Iron +234.1%
Contains more Copper +17.1%
Contains more Selenium +50%
Equal in Magnesium - 13
Equal in Phosphorus - 20
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Potassium +41.8%
Contains less Sodium -99.8%
Contains more Zinc +15.8%
Contains more Manganese +23.8%
Contains more Calcium +36.4%
Contains more Iron +234.1%
Contains more Copper +17.1%
Contains more Selenium +50%
Equal in Magnesium - 13
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winter squash
Winter squash
5
:
5
Sauerkraut
Sauerkraut
Contains more Vitamin A +28916.7%
Contains more Vitamin B2 +204.5%
Contains more Vitamin B3 +246.2%
Contains more Vitamin B5 +151.6%
Contains more Vitamin B6 +23.8%
Contains more Vitamin E +16.7%
Contains more Vitamin C +53.1%
Contains more Vitamin B1 +31.3%
Contains more Folate +20%
Contains more Vitamin K +195.5%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Sauerkraut
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 +28916.7%
Contains more Vitamin B2 +204.5%
Contains more Vitamin B3 +246.2%
Contains more Vitamin B5 +151.6%
Contains more Vitamin B6 +23.8%
Contains more Vitamin E +16.7%
Contains more Vitamin C +53.1%
Contains more Vitamin B1 +31.3%
Contains more Folate +20%
Contains more Vitamin K +195.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Sauerkraut
Sauerkraut
Contains more Fats +150%
Contains more Carbs +106.8%
Contains more Other +207.1%
Equal in Protein - 0.91
Equal in Water - 92.52
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Sauerkraut
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 Fats +150%
Contains more Carbs +106.8%
Contains more Other +207.1%
Equal in Protein - 0.91
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +119.4%
Contains less Saturated Fat -52.8%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +119.4%
Contains less Saturated Fat -52.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Sauerkraut
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter squash Sauerkraut Opinion
Net carbs 6.05g 1.38g Winter squash
Protein 0.89g 0.91g Sauerkraut
Fats 0.35g 0.14g Winter squash
Carbs 8.85g 4.28g Winter squash
Calories 37kcal 19kcal Winter squash
Fructose 0.04g Sauerkraut
Sugar 3.3g 1.78g Sauerkraut
Fiber 2.8g 2.9g Sauerkraut
Calcium 22mg 30mg Sauerkraut
Iron 0.44mg 1.47mg Sauerkraut
Magnesium 13mg 13mg
Phosphorus 19mg 20mg Sauerkraut
Potassium 241mg 170mg Winter squash
Sodium 1mg 661mg Winter squash
Zinc 0.22mg 0.19mg Winter squash
Copper 0.082mg 0.096mg Sauerkraut
Manganese 0.187mg 0.151mg Winter squash
Selenium 0.4µg 0.6µg Sauerkraut
Vitamin A 5223IU 18IU Winter squash
Vitamin A RAE 261µg 1µg Winter squash
Vitamin E 0.12mg 0.14mg Sauerkraut
Vitamin C 9.6mg 14.7mg Sauerkraut
Vitamin B1 0.016mg 0.021mg Sauerkraut
Vitamin B2 0.067mg 0.022mg Winter squash
Vitamin B3 0.495mg 0.143mg Winter squash
Vitamin B5 0.234mg 0.093mg Winter squash
Vitamin B6 0.161mg 0.13mg Winter squash
Folate 20µg 24µg Sauerkraut
Vitamin K 4.4µg 13µg Sauerkraut
Tryptophan 0.013mg 0.008mg Winter squash
Threonine 0.027mg 0.025mg Winter squash
Isoleucine 0.035mg 0.021mg Winter squash
Leucine 0.05mg 0.029mg Winter squash
Lysine 0.033mg 0.031mg Winter squash
Methionine 0.011mg 0.009mg Winter squash
Phenylalanine 0.035mg 0.023mg Winter squash
Valine 0.038mg 0.03mg Winter squash
Histidine 0.017mg 0.016mg Winter squash
Saturated Fat 0.072g 0.034g Sauerkraut
Monounsaturated Fat 0.026g 0.013g Winter squash
Polyunsaturated fat 0.147g 0.067g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter 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
38%
Winter squash
13%
Sauerkraut
Minerals Daily Need Coverage Score
12%
Winter squash
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 660mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $1)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.52g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.038g)
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

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.