Penne vs. Sauerkraut — In-Depth Nutrition Comparison
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A recap on differences between penne and sauerkraut
- Penne is higher in phosphorus, zinc, calcium, and monounsaturated fat, yet sauerkraut is higher in vitamin C and iron.
- Sauerkraut covers your daily sodium needs 18% more than penne.
- Penne contains 77 times more monounsaturated fat than sauerkraut. While penne contains 1g of monounsaturated fat, sauerkraut contains only 0.013g.
- The amount of saturated fat in sauerkraut is lower.
- The glycemic index of sauerkraut is lower.
Food varieties used in this article are KASHI Three Cheese Penne, frozen, unprepared and Sauerkraut, canned, solids, and liquids.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +130.8% |
| Contains more CalciumCalcium | +196.7% |
| Contains more ZincZinc | +478.9% |
| Contains more PhosphorusPhosphorus | +490% |
| Contains less SodiumSodium | -62.5% |
| Contains more PotassiumPotassium | +39.3% |
| Contains more IronIron | +83.8% |
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 CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 248mg | 661mg | 18% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Phosphorus | 118mg | 20mg | 14% |
| Copper | 0.096mg | 11% | |
| Vitamin K | 13µg | 11% | |
| Protein | 5.7g | 0.91g | 10% |
| Vitamin B6 | 0.13mg | 10% | |
| Saturated fat | 2.3g | 0.034g | 10% |
| Zinc | 1.1mg | 0.19mg | 8% |
| Iron | 0.8mg | 1.47mg | 8% |
| Manganese | 0.151mg | 7% | |
| Calcium | 89mg | 30mg | 6% |
| Folate | 24µg | 6% | |
| Fats | 4g | 0.14g | 6% |
| Calories | 126kcal | 19kcal | 5% |
| Magnesium | 30mg | 13mg | 4% |
| Cholesterol | 12mg | 0mg | 4% |
| Carbs | 16.8g | 4.28g | 4% |
| Monounsaturated fat | 1g | 0.013g | 2% |
| Vitamin B5 | 0.093mg | 2% | |
| Choline | 10.4mg | 2% | |
| Polyunsaturated fat | 0.4g | 0.067g | 2% |
| Vitamin B1 | 0.021mg | 2% | |
| Vitamin B2 | 0.022mg | 2% | |
| Vitamin B3 | 0.143mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Vitamin E | 0.14mg | 1% | |
| Fiber | 2.7g | 2.9g | 1% |
| Potassium | 122mg | 170mg | 1% |
| Net carbs | 14.1g | 1.38g | N/A |
| Sugar | 1.9g | 1.78g | N/A |
| Vitamin A | 1µg | 0% | |
| Trans fat | 0.2g | 0g | N/A |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +526.4% |
| Contains more FatsFats | +2757.1% |
| Contains more CarbsCarbs | +292.5% |
| Contains more WaterWater | +27.8% |
| Contains more OtherOther | +95.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
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 | +7592.3% |
| Contains more Poly. FatPolyunsaturated fat | +497% |
| Contains less Sat. FatSaturated fat | -98.5% |
