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  6. White chocolate vs. Sauerkraut

White chocolate vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between white chocolate and sauerkraut?

  • White chocolate is richer in vitamin B12, phosphorus, vitamin B2, calcium, and vitamin B5, while sauerkraut is higher in vitamin C, iron, and fiber.
  • White chocolate's daily need coverage for saturated fat is 97% higher.
  • Sauerkraut is lower in saturated fat.

We used Candies, white chocolate and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

White chocolate vs Sauerkraut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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%
Contains more CalciumCalcium +563.3%
Contains more PotassiumPotassium +68.2%
Contains more ZincZinc +289.5%
Contains more PhosphorusPhosphorus +780%
Contains less SodiumSodium -86.4%
Contains more SeleniumSelenium +650%
Contains more IronIron +512.5%
Contains more CopperCopper +60%
Contains more ManganeseManganese +1787.5%
~equal in Magnesium ~13mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +585.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +1181.8%
Contains more Vitamin B3Vitamin B3 +421%
Contains more Vitamin B5Vitamin B5 +553.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +183.7%
Contains more Vitamin CVitamin C +2840%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin KVitamin K +42.9%
Contains more FolateFolate +242.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient White chocolate Sauerkraut DV% diff.
Saturated fat 19.412g 0.034g 88%
Fats 32.09g 0.14g 49%
Calories 539kcal 19kcal 26%
Sodium 90mg 661mg 25%
Monounsaturated fat 9.097g 0.013g 23%
Vitamin B12 0.56µg 0µg 23%
Phosphorus 176mg 20mg 22%
Vitamin B2 0.282mg 0.022mg 20%
Carbs 59.24g 4.28g 18%
Calcium 199mg 30mg 17%
Vitamin C 0.5mg 14.7mg 16%
Iron 0.24mg 1.47mg 15%
Fiber 0.2g 2.9g 11%
Vitamin B5 0.608mg 0.093mg 10%
Protein 5.87g 0.91g 10%
Cholesterol 21mg 0mg 7%
Selenium 4.5µg 0.6µg 7%
Polyunsaturated fat 1.013g 0.067g 6%
Vitamin B6 0.056mg 0.13mg 6%
Manganese 0.008mg 0.151mg 6%
Zinc 0.74mg 0.19mg 5%
Vitamin E 0.96mg 0.14mg 5%
Folate 7µg 24µg 4%
Vitamin B1 0.063mg 0.021mg 4%
Vitamin B3 0.745mg 0.143mg 4%
Copper 0.06mg 0.096mg 4%
Vitamin K 9.1µg 13µg 3%
Choline 29.5mg 10.4mg 3%
Potassium 286mg 170mg 3%
Vitamin A 9µg 1µg 1%
Net carbs 59.04g 1.38g N/A
Magnesium 12mg 13mg 0%
Sugar 59g 1.78g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
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 ProteinProtein +545.1%
Contains more FatsFats +22821.4%
Contains more CarbsCarbs +1284.1%
Contains more WaterWater +7016.9%
Contains more OtherOther +43.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
30% 11% 59%
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 +69876.9%
Contains more Poly. FatPolyunsaturated fat +1411.9%
Contains less Sat. FatSaturated fat -99.8%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.