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Sauerkraut vs. Cream of mushroom soup — In-Depth Nutrition Comparison

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Important differences between sauerkraut and cream of mushroom soup

  • Cream of mushroom soup has less iron, vitamin C, fiber, vitamin B6, copper, manganese, and folate.
  • Sauerkraut's daily need coverage for iron is 17% more.
  • Cream of mushroom soup is lower in sodium.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Sauerkraut vs Cream of mushroom soup 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 2.1% 2.7% 3.4% 5.3% 1.6% 5.1% 44% 2.3% 7.6%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +328.6%
Contains more PotassiumPotassium +448.4%
Contains more IronIron +1533.3%
Contains more CopperCopper +500%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +738.9%
Contains less SodiumSodium -48.6%
Contains more SeleniumSelenium +133.3%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
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 0% 0.33% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more Vitamin B6Vitamin B6 +1757.1%
Contains more Vitamin KVitamin K +35.4%
Contains more FolateFolate +2300%
Contains more CholineCholine +121.3%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +18.2%
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
Contains more ProteinProtein +37.9%
Contains more CarbsCarbs +28.5%
Contains more OtherOther +124%
Contains more FatsFats +1750%
~equal in Water ~92.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +4492.3%
Contains more Poly. FatPolyunsaturated fat +2019.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Cream of mushroom soup DV% diff.
Iron 1.47mg 0.09mg 17%
Vitamin C 14.7mg 0mg 16%
Sodium 661mg 340mg 14%
Fiber 2.9g 0.3g 10%
Polyunsaturated fat 0.067g 1.42g 9%
Vitamin B6 0.13mg 0.007mg 9%
Copper 0.096mg 0.016mg 9%
Manganese 0.151mg 0.018mg 6%
Folate 24µg 1µg 6%
Fats 0.14g 2.59g 4%
Potassium 170mg 31mg 4%
Magnesium 13mg 2mg 3%
Vitamin K 13µg 9.6µg 3%
Saturated fat 0.034g 0.472g 2%
Calcium 30mg 7mg 2%
Vitamin B2 0.022mg 0.008mg 1%
Calories 19kcal 39kcal 1%
Choline 10.4mg 4.7mg 1%
Monounsaturated fat 0.013g 0.597g 1%
Vitamin B1 0.021mg 0.006mg 1%
Selenium 0.6µg 1.4µg 1%
Protein 0.91g 0.66g 1%
Zinc 0.19mg 0.06mg 1%
Vitamin E 0.14mg 0.24mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Phosphorus 20mg 12mg 1%
Carbs 4.28g 3.33g 0%
Net carbs 1.38g 3.03g N/A
Sugar 1.78g 0.2g N/A
Vitamin A 1µg 1µg 0%
Vitamin B3 0.143mg 0.169mg 0%
Vitamin B5 0.093mg 0.072mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Cream of mushroom soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Sauerkraut
4%
Cream of mushroom soup
Minerals Daily Need Coverage Score
24%
Sauerkraut
8%
Cream of mushroom soup

Comparison summary

Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.438g)
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food is lower in Sugar?
Cream of mushroom soup
Cream of mushroom soup is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Cream of mushroom soup
Cream of mushroom soup contains less Sodium (difference - 321mg)
Which food is lower in glycemic index?
Cream of mushroom soup
Cream of mushroom soup is lower in glycemic index (difference - 32)
Which food is cheaper?
Cream of mushroom soup
Cream of mushroom soup is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cream of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/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.