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Zucchini vs Sauerkraut - In-Depth Nutrition Comparison

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What are the main differences between Zucchini and Sauerkraut?

  • Zucchini is richer in Vitamin B2, while Sauerkraut is higher in Iron, Fiber, and Vitamin K.
  • Sauerkraut's daily need coverage for Sodium is 28% higher.
  • Sauerkraut has 4 times less Vitamin B2 than Zucchini. Zucchini has 0.094mg of Vitamin B2, while Sauerkraut has 0.022mg.
  • Zucchini is lower in Sodium.

We used Squash, summer, zucchini, includes skin, raw and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Zucchini 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 Potassium +53.5%
Contains more Magnesium +38.5%
Contains more Zinc +68.4%
Contains more Phosphorus +90%
Contains less Sodium -98.8%
Contains more Iron +297.3%
Contains more Calcium +87.5%
Contains more Copper +81.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +53.5%
Contains more Magnesium +38.5%
Contains more Zinc +68.4%
Contains more Phosphorus +90%
Contains less Sodium -98.8%
Contains more Iron +297.3%
Contains more Calcium +87.5%
Contains more Copper +81.1%

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 C +21.8%
Contains more Vitamin A +1011.1%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +327.3%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +119.4%
Contains more Vitamin B6 +25.4%
Contains more Vitamin E +16.7%
Contains more Vitamin K +202.3%
Equal in Folate - 24
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
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 C +21.8%
Contains more Vitamin A +1011.1%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +327.3%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +119.4%
Contains more Vitamin B6 +25.4%
Contains more Vitamin E +16.7%
Contains more Vitamin K +202.3%
Equal in Folate - 24

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.
Zucchini 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 Zucchini Sauerkraut Opinion
Calories 17kcal 19kcal Sauerkraut
Protein 1.21g 0.91g Zucchini
Fats 0.32g 0.14g Zucchini
Vitamin C 17.9mg 14.7mg Zucchini
Net carbs 2.11g 1.38g Zucchini
Carbs 3.11g 4.28g Sauerkraut
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 1.47mg Sauerkraut
Calcium 16mg 30mg Sauerkraut
Potassium 261mg 170mg Zucchini
Magnesium 18mg 13mg Zucchini
Sugar 2.5g 1.78g Sauerkraut
Fiber 1g 2.9g Sauerkraut
Copper 0.053mg 0.096mg Sauerkraut
Zinc 0.32mg 0.19mg Zucchini
Starch 0g g Zucchini
Phosphorus 38mg 20mg Zucchini
Sodium 8mg 661mg Zucchini
Vitamin A 200IU 18IU Zucchini
Vitamin E 0.12mg 0.14mg Sauerkraut
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.021mg Zucchini
Vitamin B2 0.094mg 0.022mg Zucchini
Vitamin B3 0.451mg 0.143mg Zucchini
Vitamin B5 0.204mg 0.093mg Zucchini
Vitamin B6 0.163mg 0.13mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 13µg Sauerkraut
Folate 24µg 24µg
Trans Fat 0g 0g
Saturated Fat 0.084g 0.034g Sauerkraut
Monounsaturated Fat 0.011g 0.013g Sauerkraut
Polyunsaturated fat 0.091g 0.067g Zucchini
Tryptophan 0.01mg 0.008mg Zucchini
Threonine 0.029mg 0.025mg Zucchini
Isoleucine 0.044mg 0.021mg Zucchini
Leucine 0.071mg 0.029mg Zucchini
Lysine 0.067mg 0.031mg Zucchini
Methionine 0.018mg 0.009mg Zucchini
Phenylalanine 0.043mg 0.023mg Zucchini
Valine 0.054mg 0.03mg Zucchini
Histidine 0.026mg 0.016mg Zucchini
Fructose 1.38g 0.04g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16
Zucchini
13
Sauerkraut
Mineral Summary Score
12
Zucchini
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
7%
Zucchini
5%
Sauerkraut
Carbohydrates
3%
Zucchini
4%
Sauerkraut
Fats
1%
Zucchini
1%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 653mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.6)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.72g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.05g)
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

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.