Sauerkraut vs. Penne — In-Depth Nutrition Comparison
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A recap on differences between sauerkraut and penne
- Sauerkraut is higher in vitamin C and iron, yet penne is higher in phosphorus, zinc, calcium, and monounsaturated fat.
- Sauerkraut covers your daily sodium needs 18% more than penne.
- The amount of sodium in penne is lower.
- The glycemic index of sauerkraut is lower.
Food varieties used in this article are Sauerkraut, canned, solids and liquids and KASHI Three Cheese Penne, frozen, unprepared.
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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 PotassiumPotassium | +39.3% |
| Contains more IronIron | +83.8% |
| Contains more CopperCopper | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +130.8% |
| Contains more CalciumCalcium | +196.7% |
| Contains more ZincZinc | +478.9% |
| Contains more PhosphorusPhosphorus | +490% |
| Contains less SodiumSodium | -62.5% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
| Contains more WaterWater | +27.8% |
| Contains more OtherOther | +95.5% |
| Contains more ProteinProtein | +526.4% |
| Contains more FatsFats | +2757.1% |
| Contains more CarbsCarbs | +292.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +7592.3% |
| Contains more Poly. FatPolyunsaturated fat | +497% |
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 | 661mg | 248mg | 18% |
| Vitamin C | 14.7mg | 0mg | 16% |
| Phosphorus | 20mg | 118mg | 14% |
| Copper | 0.096mg | 11% | |
| Vitamin K | 13µg | 11% | |
| Protein | 0.91g | 5.7g | 10% |
| Vitamin B6 | 0.13mg | 10% | |
| Saturated fat | 0.034g | 2.3g | 10% |
| Zinc | 0.19mg | 1.1mg | 8% |
| Iron | 1.47mg | 0.8mg | 8% |
| Manganese | 0.151mg | 7% | |
| Calcium | 30mg | 89mg | 6% |
| Folate | 24µg | 6% | |
| Fats | 0.14g | 4g | 6% |
| Calories | 19kcal | 126kcal | 5% |
| Magnesium | 13mg | 30mg | 4% |
| Cholesterol | 0mg | 12mg | 4% |
| Carbs | 4.28g | 16.8g | 4% |
| Monounsaturated fat | 0.013g | 1g | 2% |
| Vitamin B5 | 0.093mg | 2% | |
| Choline | 10.4mg | 2% | |
| Polyunsaturated fat | 0.067g | 0.4g | 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 | 2.9g | 2.7g | 1% |
| Potassium | 170mg | 122mg | 1% |
| Net carbs | 1.38g | 14.1g | N/A |
| Sugar | 1.78g | 1.9g | N/A |
| Vitamin A | 1µg | 0% | |
| Trans fat | 0g | 0.2g | 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
12%
0%
Minerals Daily Need Coverage Score
24%
20%
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.