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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

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
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 the food
Protein
7%
Zucchini
5%
Sauerkraut
Carbohydrates
3%
Zucchini
4%
Sauerkraut
Fats
1%
Zucchini
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.
Zucchini Sauerkraut
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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. 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.