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Sauerkraut vs. Kit Kat — In-Depth Nutrition Comparison

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How are sauerkraut and kit Kat different?

  • Sauerkraut has more vitamin C and vitamin B6; however, kit Kat is richer in vitamin B12, phosphorus, vitamin B2, copper, vitamin B5, and calcium.
  • Kit Kat covers your daily need for saturated fat, 90% more than sauerkraut.
  • Kit Kat contains less sodium.
  • Kit Kat has a higher glycemic index. The glycemic index of kit Kat is 50, while the glycemic index of sauerkraut is 32.

Sauerkraut, canned, solids and liquids and Candies, KIT KAT Wafer Bar types were used in this article.

Infographic

Sauerkraut vs Kit Kat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
Contains more IronIron +47%
Contains more ZincZinc +111.1%
Contains more ManganeseManganese +51%
Contains more MagnesiumMagnesium +184.6%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +35.9%
Contains more CopperCopper +129.2%
Contains more PhosphorusPhosphorus +575%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +733.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +71.4%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B2Vitamin B2 +854.5%
Contains more Vitamin B3Vitamin B3 +249.7%
Contains more Vitamin B5Vitamin B5 +588.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +198.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more WaterWater +5576.1%
Contains more OtherOther +68%
Contains more ProteinProtein +615.4%
Contains more FatsFats +18464.3%
Contains more CarbsCarbs +1409.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +44853.8%
Contains more Poly. FatPolyunsaturated fat +1235.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
18% 68% 14%
Starch: 10.6 g
Sucrose: 40.04 g
Glucose: 0.16 g
Fructose: 0.2 g
Lactose: 8.21 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +14.3%
Contains more FructoseFructose +400%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Kit Kat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Kit Kat DV% diff.
Saturated fat 0.034g 17.953g 81%
Fats 0.14g 25.99g 40%
Sodium 661mg 54mg 26%
Calories 19kcal 518kcal 25%
Vitamin B12 0µg 0.56µg 23%
Carbs 4.28g 64.59g 20%
Vitamin C 14.7mg 0mg 16%
Phosphorus 20mg 135mg 16%
Monounsaturated fat 0.013g 5.844g 15%
Copper 0.096mg 0.22mg 14%
Vitamin B2 0.022mg 0.21mg 14%
Vitamin B5 0.093mg 0.64mg 11%
Protein 0.91g 6.51g 11%
Calcium 30mg 125mg 10%
Vitamin B1 0.021mg 0.117mg 8%
Vitamin B6 0.13mg 0.02mg 8%
Fiber 2.9g 1g 8%
Selenium 0.6µg 5µg 8%
Vitamin K 13µg 5.2µg 7%
Iron 1.47mg 1mg 6%
Polyunsaturated fat 0.067g 0.895g 6%
Magnesium 13mg 37mg 6%
Cholesterol 0mg 11mg 4%
Starch 10.6g 4%
Choline 10.4mg 31mg 4%
Caffeine 0mg 14mg 4%
Folate 24µg 14µg 3%
Vitamin A 1µg 24µg 3%
Vitamin B3 0.143mg 0.5mg 2%
Manganese 0.151mg 0.1mg 2%
Potassium 170mg 231mg 2%
Vitamin E 0.14mg 0.34mg 1%
Zinc 0.19mg 0.09mg 1%
Net carbs 1.38g 63.59g N/A
Sugar 1.78g 48.68g N/A
Trans fat 0g 0.099g N/A
Tryptophan 0.008mg 0.09mg 0%
Threonine 0.025mg 0.19mg 0%
Isoleucine 0.021mg 0.28mg 0%
Leucine 0.029mg 0.52mg 0%
Lysine 0.031mg 0.28mg 0%
Methionine 0.009mg 0.16mg 0%
Phenylalanine 0.023mg 0.27mg 0%
Valine 0.03mg 0.36mg 0%
Histidine 0.016mg 0.11mg 0%
Fructose 0.04g 0.2g 0%
Omega-3 - ALA 0.075g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Kit Kat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Sauerkraut
20%
Kit Kat
Minerals Daily Need Coverage Score
24%
Sauerkraut
30%
Kit Kat

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 46.9g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 17.919g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 18)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2)
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 607mg)
Which food is richer in vitamins?
Kit Kat
Kit Kat is relatively richer in vitamins
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.