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.
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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% |
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% |
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 Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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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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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 |
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
21%
12%
Minerals Daily Need Coverage Score
65%
24%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 81mg)
Which food is cheaper?
Wafer is cheaper (difference - $1)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Sauerkraut is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 35.65g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 4.207g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 29)