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  6. Waffle vs. Sauerkraut

Waffle vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between Waffle and Sauerkraut?

  • Waffle is richer in Selenium, Vitamin B2, Phosphorus, Calcium, Vitamin B1, Vitamin B3, and Iron, while Sauerkraut is higher in Vitamin C.
  • Waffle's daily need coverage for Selenium is 83% higher.

We used Waffles, plain, prepared from recipe and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Waffle vs Sauerkraut 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.
Waffle
Waffle
8
:
2
Sauerkraut
Sauerkraut
Contains more Calcium +750%
Contains more Iron +57.1%
Contains more Magnesium +46.2%
Contains more Phosphorus +850%
Contains less Sodium -22.7%
Contains more Zinc +257.9%
Contains more Manganese +75.5%
Contains more Selenium +7600%
Contains more Copper +54.8%
Equal in Potassium - 170
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +750%
Contains more Iron +57.1%
Contains more Magnesium +46.2%
Contains more Phosphorus +850%
Contains less Sodium -22.7%
Contains more Zinc +257.9%
Contains more Manganese +75.5%
Contains more Selenium +7600%
Contains more Copper +54.8%
Equal in Potassium - 170

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.
Waffle
Waffle
7
:
5
Sauerkraut
Sauerkraut
Contains more Vitamin A +1166.7%
Contains more Vitamin B1 +1152.4%
Contains more Vitamin B2 +1477.3%
Contains more Vitamin B3 +1349.7%
Contains more Vitamin B5 +421.5%
Contains more Folate +91.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +3575%
Contains more Vitamin B6 +132.1%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +1166.7%
Contains more Vitamin B1 +1152.4%
Contains more Vitamin B2 +1477.3%
Contains more Vitamin B3 +1349.7%
Contains more Vitamin B5 +421.5%
Contains more Folate +91.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +3575%
Contains more Vitamin B6 +132.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
:
1
Sauerkraut
Sauerkraut
Contains more Protein +768.1%
Contains more Fats +9971.4%
Contains more Carbs +668.7%
Contains more Other +44.2%
Contains more Water +120.3%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +768.1%
Contains more Fats +9971.4%
Contains more Carbs +668.7%
Contains more Other +44.2%
Contains more Water +120.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +26984.6%
Contains more Polyunsaturated fat +10026.9%
Contains less Saturated Fat -98.8%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +26984.6%
Contains more Polyunsaturated fat +10026.9%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Sauerkraut Opinion
Net carbs 32.9g 1.38g Waffle
Protein 7.9g 0.91g Waffle
Fats 14.1g 0.14g Waffle
Carbs 32.9g 4.28g Waffle
Calories 291kcal 19kcal Waffle
Fructose 0.04g Sauerkraut
Sugar 1.78g Waffle
Fiber 2.9g Sauerkraut
Calcium 255mg 30mg Waffle
Iron 2.31mg 1.47mg Waffle
Magnesium 19mg 13mg Waffle
Phosphorus 190mg 20mg Waffle
Potassium 159mg 170mg Sauerkraut
Sodium 511mg 661mg Waffle
Zinc 0.68mg 0.19mg Waffle
Copper 0.062mg 0.096mg Sauerkraut
Manganese 0.265mg 0.151mg Waffle
Selenium 46.2µg 0.6µg Waffle
Vitamin A 228IU 18IU Waffle
Vitamin A RAE 65µg 1µg Waffle
Vitamin E 0.14mg Sauerkraut
Vitamin C 0.4mg 14.7mg Sauerkraut
Vitamin B1 0.263mg 0.021mg Waffle
Vitamin B2 0.347mg 0.022mg Waffle
Vitamin B3 2.073mg 0.143mg Waffle
Vitamin B5 0.485mg 0.093mg Waffle
Vitamin B6 0.056mg 0.13mg Sauerkraut
Folate 46µg 24µg Waffle
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 13µg Sauerkraut
Tryptophan 0.099mg 0.008mg Waffle
Threonine 0.289mg 0.025mg Waffle
Isoleucine 0.362mg 0.021mg Waffle
Leucine 0.63mg 0.029mg Waffle
Lysine 0.384mg 0.031mg Waffle
Methionine 0.179mg 0.009mg Waffle
Phenylalanine 0.395mg 0.023mg Waffle
Valine 0.409mg 0.03mg Waffle
Histidine 0.187mg 0.016mg Waffle
Cholesterol 69mg 0mg Sauerkraut
Saturated Fat 2.866g 0.034g Sauerkraut
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.013g Waffle
Polyunsaturated fat 6.785g 0.067g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Waffle
13%
Sauerkraut
Minerals Daily Need Coverage Score
66%
Waffle
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 150mg)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 2.832g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
?
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.