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  6. Sauerkraut vs. Port Salut

Sauerkraut vs. Port Salut — In-Depth Nutrition Comparison

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Summary of differences between Sauerkraut and Port Salut

  • Sauerkraut has more Vitamin C, however, Port Salut is higher in Vitamin B12, Calcium, Phosphorus, Vitamin A RAE, Selenium, Zinc, and Vitamin B2.
  • Port Salut covers your daily need of Saturated Fat 83% more than Sauerkraut.
  • Sauerkraut has less Saturated Fat.

These are the specific foods used in this comparison Sauerkraut, canned, solids and liquids and Cheese, port de salut.

Infographic

Sauerkraut vs Port Salut 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.
Sauerkraut
Sauerkraut
4
:
6
Port Salut
Port Salut
Contains more Iron +241.9%
Contains more Potassium +25%
Contains more Copper +336.4%
Contains more Manganese +1272.7%
Contains more Calcium +2066.7%
Contains more Magnesium +84.6%
Contains more Phosphorus +1700%
Contains less Sodium -19.2%
Contains more Zinc +1268.4%
Contains more Selenium +2316.7%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Port Salut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
Contains more Iron +241.9%
Contains more Potassium +25%
Contains more Copper +336.4%
Contains more Manganese +1272.7%
Contains more Calcium +2066.7%
Contains more Magnesium +84.6%
Contains more Phosphorus +1700%
Contains less Sodium -19.2%
Contains more Zinc +1268.4%
Contains more Selenium +2316.7%

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.
Sauerkraut
Sauerkraut
6
:
6
Port Salut
Port Salut
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +138.3%
Contains more Vitamin B6 +145.3%
Contains more Folate +33.3%
Contains more Vitamin K +441.7%
Contains more Vitamin A +5966.7%
Contains more Vitamin E +71.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +990.9%
Contains more Vitamin B5 +125.8%
Contains more Vitamin B12 +∞%
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%
Port Salut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +138.3%
Contains more Vitamin B6 +145.3%
Contains more Folate +33.3%
Contains more Vitamin K +441.7%
Contains more Vitamin A +5966.7%
Contains more Vitamin E +71.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +990.9%
Contains more Vitamin B5 +125.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
3
:
2
Port Salut
Port Salut
Contains more Carbs +650.9%
Contains more Water +103.6%
Contains more Protein +2513.2%
Contains more Fats +20042.9%
Equal in Other - 2
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Port Salut
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more Carbs +650.9%
Contains more Water +103.6%
Contains more Protein +2513.2%
Contains more Fats +20042.9%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Port Salut
Port Salut
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +71730.8%
Contains more Polyunsaturated fat +988.1%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Port Salut
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +71730.8%
Contains more Polyunsaturated fat +988.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Port Salut Opinion
Net carbs 1.38g 0.57g Sauerkraut
Protein 0.91g 23.78g Port Salut
Fats 0.14g 28.2g Port Salut
Carbs 4.28g 0.57g Sauerkraut
Calories 19kcal 352kcal Port Salut
Fructose 0.04g Sauerkraut
Sugar 1.78g 0.57g Port Salut
Fiber 2.9g 0g Sauerkraut
Calcium 30mg 650mg Port Salut
Iron 1.47mg 0.43mg Sauerkraut
Magnesium 13mg 24mg Port Salut
Phosphorus 20mg 360mg Port Salut
Potassium 170mg 136mg Sauerkraut
Sodium 661mg 534mg Port Salut
Zinc 0.19mg 2.6mg Port Salut
Copper 0.096mg 0.022mg Sauerkraut
Manganese 0.151mg 0.011mg Sauerkraut
Selenium 0.6µg 14.5µg Port Salut
Vitamin A 18IU 1092IU Port Salut
Vitamin A RAE 1µg 315µg Port Salut
Vitamin E 0.14mg 0.24mg Port Salut
Vitamin D 0IU 21IU Port Salut
Vitamin D 0µg 0.5µg Port Salut
Vitamin C 14.7mg 0mg Sauerkraut
Vitamin B1 0.021mg 0.014mg Sauerkraut
Vitamin B2 0.022mg 0.24mg Port Salut
Vitamin B3 0.143mg 0.06mg Sauerkraut
Vitamin B5 0.093mg 0.21mg Port Salut
Vitamin B6 0.13mg 0.053mg Sauerkraut
Folate 24µg 18µg Sauerkraut
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 13µg 2.4µg Sauerkraut
Tryptophan 0.008mg 0.343mg Port Salut
Threonine 0.025mg 0.876mg Port Salut
Isoleucine 0.021mg 1.446mg Port Salut
Leucine 0.029mg 2.482mg Port Salut
Lysine 0.031mg 1.987mg Port Salut
Methionine 0.009mg 0.734mg Port Salut
Phenylalanine 0.023mg 1.323mg Port Salut
Valine 0.03mg 1.707mg Port Salut
Histidine 0.016mg 0.686mg Port Salut
Cholesterol 0mg 123mg Sauerkraut
Saturated Fat 0.034g 16.691g Sauerkraut
Monounsaturated Fat 0.013g 9.338g Port Salut
Polyunsaturated fat 0.067g 0.729g Port Salut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Port Salut
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
13%
Sauerkraut
31%
Port Salut
Minerals Daily Need Coverage Score
24%
Sauerkraut
62%
Port Salut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 123mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 16.657g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2.5)
Which food is lower in Sugar?
Port Salut
Port Salut is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Port Salut
Port Salut contains less Sodium (difference - 127mg)
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
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.
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.