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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
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.
Contains more Magnesium +38.5%
Contains more Phosphorus +90%
Contains more Potassium +53.5%
Contains less Sodium -98.8%
Contains more Zinc +68.4%
Contains more Manganese +17.2%
Contains more Calcium +87.5%
Contains more Iron +297.3%
Contains more Copper +81.1%
Contains more Selenium +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +38.5%
Contains more Phosphorus +90%
Contains more Potassium +53.5%
Contains less Sodium -98.8%
Contains more Zinc +68.4%
Contains more Manganese +17.2%
Contains more Calcium +87.5%
Contains more Iron +297.3%
Contains more Copper +81.1%
Contains more Selenium +200%

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.
:
Contains more Vitamin A +1011.1%
Contains more Vitamin C +21.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 +1011.1%
Contains more Vitamin C +21.8%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33%
Contains more Fats +128.6%
Contains more Carbs +37.6%
Contains more Other +277.2%
Equal in Water - 92.52
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 Protein +33%
Contains more Fats +128.6%
Contains more Carbs +37.6%
Contains more Other +277.2%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +35.8%
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +18.2%
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Polyunsaturated fat +35.8%
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +18.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +664.3%
Contains more Fructose +3350%
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +664.3%
Contains more Fructose +3350%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 2.11g 1.38g Zucchini
Protein 1.21g 0.91g Zucchini
Fats 0.32g 0.14g Zucchini
Carbs 3.11g 4.28g Sauerkraut
Calories 17kcal 19kcal Sauerkraut
Fructose 1.38g 0.04g Zucchini
Sugar 2.5g 1.78g Sauerkraut
Fiber 1g 2.9g Sauerkraut
Calcium 16mg 30mg Sauerkraut
Iron 0.37mg 1.47mg Sauerkraut
Magnesium 18mg 13mg Zucchini
Phosphorus 38mg 20mg Zucchini
Potassium 261mg 170mg Zucchini
Sodium 8mg 661mg Zucchini
Zinc 0.32mg 0.19mg Zucchini
Copper 0.053mg 0.096mg Sauerkraut
Manganese 0.177mg 0.151mg Zucchini
Selenium 0.2µg 0.6µg Sauerkraut
Vitamin A 200IU 18IU Zucchini
Vitamin A RAE 10µg 1µg Zucchini
Vitamin E 0.12mg 0.14mg Sauerkraut
Vitamin C 17.9mg 14.7mg Zucchini
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
Folate 24µg 24µg
Vitamin K 4.3µg 13µg Sauerkraut
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
Saturated Fat 0.084g 0.034g Sauerkraut
Monounsaturated Fat 0.011g 0.013g Sauerkraut
Polyunsaturated fat 0.091g 0.067g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
13%
Sauerkraut
Minerals Daily Need Coverage Score
12%
Zucchini
24%
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

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. 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.