Wafer vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the main differences between wafer and sauerkraut?
- Wafer is richer in copper, iron, manganese, vitamin B2, vitamin B3, phosphorus, vitamin B1, and magnesium, while sauerkraut is higher in vitamin C.
- Wafer's daily need coverage for copper is 41% higher.
- Sauerkraut has 125 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while sauerkraut has 0.034g.
- Wafer has a higher glycemic index (61) than sauerkraut (32).
We used Cookies, chocolate wafers and Sauerkraut, canned, solids, and liquids types in this comparison.
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 | +307.7% |
| Contains more PotassiumPotassium | +23.5% |
| Contains more IronIron | +172.8% |
| Contains more CopperCopper | +382.3% |
| Contains more ZincZinc | +473.7% |
| Contains more PhosphorusPhosphorus | +560% |
| Contains less SodiumSodium | -12.3% |
| Contains more ManganeseManganese | +360.9% |
| Contains more SeleniumSelenium | +850% |
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 AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +414.3% |
| Contains more Vitamin B1Vitamin B1 | +866.7% |
| Contains more Vitamin B2Vitamin B2 | +1109.1% |
| Contains more Vitamin B3Vitamin B3 | +1898.6% |
| Contains more Vitamin B5Vitamin B5 | +309.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +95.8% |
| Contains more CholineCholine | +37.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +154.9% |
| Contains more Vitamin KVitamin K | +441.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 0.096mg | 41% |
| Iron | 4.01mg | 1.47mg | 32% |
| Polyunsaturated fat | 4.153g | 0.067g | 27% |
| Manganese | 0.696mg | 0.151mg | 24% |
| Carbs | 72.7g | 4.28g | 23% |
| Fats | 14.2g | 0.14g | 22% |
| Calories | 433kcal | 19kcal | 21% |
| Saturated fat | 4.241g | 0.034g | 19% |
| Vitamin B2 | 0.266mg | 0.022mg | 19% |
| Vitamin B3 | 2.858mg | 0.143mg | 17% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Phosphorus | 132mg | 20mg | 16% |
| Vitamin B1 | 0.203mg | 0.021mg | 15% |
| Monounsaturated fat | 4.865g | 0.013g | 12% |
| Protein | 6.6g | 0.91g | 11% |
| Magnesium | 53mg | 13mg | 10% |
| Selenium | 5.7µg | 0.6µg | 9% |
| Vitamin K | 2.4µg | 13µg | 9% |
| Zinc | 1.09mg | 0.19mg | 8% |
| Vitamin B5 | 0.381mg | 0.093mg | 6% |
| Vitamin B6 | 0.051mg | 0.13mg | 6% |
| Folate | 47µg | 24µg | 6% |
| Vitamin E | 0.72mg | 0.14mg | 4% |
| Sodium | 580mg | 661mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Fiber | 3.4g | 2.9g | 2% |
| Choline | 14.3mg | 10.4mg | 1% |
| Potassium | 210mg | 170mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 1.38g | N/A |
| Calcium | 31mg | 30mg | 0% |
| Sugar | 37.43g | 1.78g | N/A |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.096mg | 0.008mg | 0% |
| Threonine | 0.22mg | 0.025mg | 0% |
| Isoleucine | 0.261mg | 0.021mg | 0% |
| Leucine | 0.447mg | 0.029mg | 0% |
| Lysine | 0.281mg | 0.031mg | 0% |
| Methionine | 0.105mg | 0.009mg | 0% |
| Phenylalanine | 0.308mg | 0.023mg | 0% |
| Valine | 0.323mg | 0.03mg | 0% |
| Histidine | 0.128mg | 0.016mg | 0% |
| Fructose | 0.04g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +625.3% |
| Contains more FatsFats | +10042.9% |
| Contains more CarbsCarbs | +1598.6% |
| Contains more WaterWater | +1956% |
~equal in
Other
~2.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 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 | +37323.1% |
| Contains more Poly. FatPolyunsaturated fat | +6098.5% |
| Contains less Sat. FatSaturated fat | -99.2% |
