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.
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" 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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
0%
12%
Minerals Daily Need Coverage Score
20%
24%
Comparison summary
Which food is lower in Cholesterol?
Sauerkraut is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 2.266g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Sauerkraut is relatively richer in vitamins
Which food contains less Sodium?
Penne contains less Sodium (difference - 413mg)
Which food is cheaper?
Penne is cheaper (difference - $1)
Which food is richer in minerals?
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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.